Build Muscle · 15 minutes
15-Minute Muscle Building Workout at Home with Pull-Up Bar
- 14 min
- 5 moves × 2 rounds
- Pull-Up Bar
- Advanced
This 15-minute muscle building workout focuses on compound strength moves with longer work intervals to drive muscle growth at home. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Arm Circles30sShoulders
- 2
Hip Circles30sGlutes · Core
- 3
Inchworm30sHamstrings · Shoulders · Core
- 1
Main Circuit
45s work · 15s rest
Repeat 2× · 60s rest between rounds
- 1
Negative Pull-Up45sBack · Biceps
- 2
Dead Hang45sBack · Shoulders
- 3
Chin-Up45sBiceps · Back
- 4
Reverse Lunge45sQuads · Glutes · Hamstrings
- 5
Sumo Squat45sGlutes · Quads
- 1
Cool-Down
30s each · no rest
- 1
Supine Spinal Twist30sBack · Glutes
- 2
Standing Hamstring Stretch30sHamstrings
- 3
Butterfly Stretch30sGlutes · Hamstrings
- 1
FAQ
Is a 15-minute muscle building workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this muscle building workout?
Aim for 3 to 4 times a week, leaving 48 hours before training the same muscles again. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
A doorway pull-up bar. Exercises that don't use the bar are bodyweight only.
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