Build Muscle · 45 minutes

45-Minute Muscle Building Workout at Home with Pull-Up Bar

  • 45 min
  • 8 moves × 5 rounds
  • Pull-Up Bar
  • Beginner

This 45-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 8-exercise circuit you repeat 5 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

  1. Warm-Up

    30s each · no rest

    1. 1
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    2. 2
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    3. 3
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 5× · 60s rest between rounds

    1. 1
      Negative Pull-Up starting position
      Negative Pull-Up

      Back · Biceps

      30s
    2. 2
      Lateral Lunge starting position
      Lateral Lunge

      Glutes · Quads

      30s
    3. 3
      Step-Ups starting position
      Step-Ups

      Quads · Glutes

      30s
    4. 4
      Dead Hang starting position
      Dead Hang

      Back · Shoulders

      30s
    5. 5
      Knee Push-Up starting position
      Knee Push-Up

      Chest · Triceps · Shoulders

      30s
    6. 6
      Chair Triceps Dips starting position
      Chair Triceps Dips

      Triceps · Shoulders

      30s
    7. 7
      Fire Hydrants starting position
      Fire Hydrants

      Glutes · Core

      30s
    8. 8
      Reverse Lunge starting position
      Reverse Lunge

      Quads · Glutes · Hamstrings

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    2. 2
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      30s
    3. 3
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s

FAQ

Is a 45-minute muscle building workout enough?

Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

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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