Build functional strength in under an hour

Fitness & HealthBeginnerGym

90 minutes

5 steps

·Beginner

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

What you need

DumbbellsBarbellBenchPull-up barFoam roller

The 90-Minute Plan

Warm up dynamically0–15 min

5 min cardio, then mobility work: arm circles, leg swings, band pull-aparts.

Train lower body15–35 min

Squats 3x8, deadlifts 3x5, or leg press 3x10. Rest 2-3 min between sets.

Train upper body35–55 min

Bench press or push-ups 3x8, rows 3x8, shoulder press 3x8. Alternate muscle groups.

Accessory work55–75 min

Isolation exercises: curls, tricep extensions, leg curls. 3x12 each, lighter weight.

Cool down and stretch75–90 min

5 min foam rolling, static stretches on major muscle groups, deep breathing.

Pro Tip

Progressive overload: add weight or reps each week, even if just 1-2 pounds.

90 min·5 steps

After 90 min: Perform 5 foundational moves with perfect form and build functional strength

7,400

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90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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90 min·5 steps

After 90 min: Climb your first 5.6 grade route indoors and build full-body strength

3,100

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90 min·5 steps

After 90 min: You'll develop balance, body awareness, and basic striking/grappling fundamentals.

7,900

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