Want to build more muscle? This 5-move full-body workout could be the answer, says a personal trainer

Building muscle doesn't come from signing on the dotted line with a gym membership; it comes from repeatedly showing up to your workouts and lifting iron, even when motivation might be low or you're not feeling your strongest.

If that dusty set of 15-pounders in the corner is staring you down, let's stop scrolling and start lifting. Below, I've provided a five-move workout using essential full-body exercises that hit multiple muscle groups all over. This isn't about toning, it's about functional hypertrophy to help you build muscle and increase overall strength.

The Mission: prime your muscles for growth in under 30 minutes. The weights don’t move themselves, so grab a set of the best adjustable dumbbells and read on for the routine.

What are the 5 full-body exercises?

I've taken the guesswork out by providing the moves and the workout, so all you need to do is grab some weights and follow along below.

1. Dumbbell "slams"

Medicine ball slams don't always require a ball, and if you exercise at home, you might not have access to one. Instead, grab a heavy dumbbell and perform the movement above without letting go of your weight; simply drive it up overhead, then tap it to the floor between your feet.

This still ramps up your heart rate and builds power, and it's one of the only movements in today's sequence that moves toward conditioning rather than out-and-out weightlifting.

• Stand with your feet shoulder width apart
• Hold one dumbbell in both hands
• Keep your chest lifted and slightly squat down, then tap the end of the dumbbell to the floor between your feet
• Keeping the weight close to your body, bend your elbows, then drive the dumbbell overhead
• Lock out your arms
• Repeat, keeping your back straight and chest up, using your core to help move the weight.

2. Dumbbell squat clean

Squat cleans will also increase your heart rate as you drive the weights from the floor to your shoulders and perform a deep squat while keeping your dumbbells racked and secure.

I would aim to go for medium-heavy weights, as you want your legs and core to work hard. Keep your elbows up to secure the weights.

• Stand with your feet roughly shoulder-width apart and hold a weight in each hand
• Engage your core
• Bend your knees and send your butt back so that you can tap the ends of the dumbbells down just outside of your feet. Your chest should stay lifted and your back straight
• Drive through your legs and core to explosively pull the weights upward onto your shoulders, then squat down low, keeping the weight distributed through your feet
• Pause, then drive upward to stand.

3. Dumbbell Bulgarian split squat

Bulgarian split squats are effective at targeting your glutes while strengthening your legs and stretching out your hips.

It takes balance and stability to hold the position with your back leg lifted, but if you can hold on, the move is effective at building your legs and glutes more evenly as you work one side of your body at a time.

• Stand with a box or bench behind you, your feet hip-width apart and a weight in either both or just one hand
• Step forward with your right foot to create space, then place your left foot onto the box behind, resting on the top of your foot without toes tucked
• Hinge forward slightly at the hips to help activate the glutes, then engage your core
• Bend your front knee and lower into a lunge, aiming to get your back knee close to the ground below
• Pause, then drive upward through your standing leg to return to the starting position
• Complete reps, then switch sides.

4. Dumbbell bench press

The bench press builds muscle in your chest (namely your pectorals), plus the triceps and anterior deltoids. You must recruit your core for stability and to protect your back.

Developing pushing power will also help you stay functional in later life, translating to everyday activities like doing your groceries or pushing a pram.

• Lie on a bench with a dumbbell in each hand. Position your feet on the bench or the floor for support
• Ensure your back is in contact with the bench. Engage your core
• Extend both weights overhead, aligning with your shoulders
• Without arching your lower back, bend your elbows and slowly lower your weights toward your shoulders
• Pause at the bottom, then press the weights upward, controlling the motion at all times.

5. Dumbbell bent-over row

Finally, the bent-over row. This move builds your back and biceps and will also deliver a stretch down the hamstrings and glutes. Focus on pulling the weights toward your back pockets, keeping your elbows tucked close to the body to help engage your back, and engaging your core to protect your spine as you bend forward at the hips.

• Stand with your feet hip-width apart
• Hinge forward at your hips until your chest is almost parallel to the ground
• Keep a soft bend in your knees and ensure your back is straight. Engage your core
• With a weight in each hand, extend your arms in front of you using a neutral grip
• Bend your elbows and drive your weights toward your hips
• Squeeze at the top, then slowly lower the weights again.

What is the workout?

• Round 1: Work for 30 seconds, then rest for 30 seconds, moving through the five exercises. For this short working set, you get lots of recovery, so try to lift heavy and aim for at least 6 reps per move (per side).
• Round 2: Work for 40 seconds, then rest for 20 seconds, moving through all the moves. If you can, drop weight slightly. Aim for 6-8 reps (6 if maintaining weight, 8 if you change).
• Round 3: Work for 45 seconds, then rest for 15 seconds. Avoid changing weights and aim for at least 8 reps.
• Round 4: Work for 50 seconds, then rest for 10 seconds. Drop weight slightly if you'd like. Aim for 8-10 reps.
• Bonus round: Pick up light weights and perform each move back-to-back for 60 seconds each, then rest.

Ideally, you'd have adjustable dumbbells or a few sets of weights that allow you to start heavy, then load lighter at the end. If you don't, stick with the same weights and adjust your rep targets accordingly.

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