Not everyone can train five days a week. Some of my clients travel for business. Some are going on holiday and want one session they can do in a hotel gym. Some just have busy lives and can only get to the gym once a week. That is fine. One good session is better than five bad ones.
Over the past 10 years as a personal trainer, I have designed hundreds of program for people in exactly that situation. They need one workout that covers everything. Chest, back, shoulders, legs, and core. All in one session. No wasted exercises. No filler. Every movement has a purpose.
This is that workout. Eight exercises. 90 minutes. Your entire body worked from top to bottom. I have given this session to clients travelling for work, clients about to go on holiday, and clients who can only make it to the gym once a week. It works for all of them.
You can do this in any gym in the world. All you need is a set of dumbbells, a barbell, a kettlebell, and a pull-up bar. Most hotel gyms and commercial gyms have all of these. If you train at home and have the equipment, you can do it there too. Every exercise is in the 12REPS app, with full video demonstrations, so you can check your form before you start.
Why a Full-Body Workout Once a Week Works
Many people think you have to train each muscle group on a separate day to get results. That is not true. If you only have one day per week, a full-body session is the smartest way to train. Here is why.
When you train your whole body in one session, every major muscle group gets stimulated. That means your body has a reason to build muscle and burn fat for the rest of the week while it recovers. The key is exercise selection. You need compound movements that work multiple muscle groups at the same time. That is exactly what the eight exercises in this workout do.
“If you only have one day to train, make it count. Compound movements. Full body. No filler. That is how you get results from one session a week.” – Will Duru
You are about to train your entire body for 90 minutes. That means your warm-up needs to prepare everything. Take 10 minutes. Get your heart rate up, loosen your joints, and activate the muscles you are about to use. Do not skip this.
WARM-UP – 10 MINUTES | |||
Exercise | Sets | Duration | Notes |
Light jog or brisk walk | – | 3 min | Get your heart rate up |
Arm circles | 1 | 10 each way | Small to large circles |
Bodyweight squats | 1 | 15 | Slow and controlled, full depth |
Hip circles | 1 | 10 each way | Loosen up your hips |
Shoulder pass-throughs | 1 | 10 | Use a band or towel |
Cat-cow stretches | 1 | 10 | Mobilise your spine |
Light dumbbell press | 1 | 10 | Very light weight, warm up chest |
The Workout
Equipment: dumbbells, barbell, kettlebell, pull-up bar. Rest 60–90 seconds between sets. Take your time. This is a 90-minute session, not a race.
| Exercise | Sets | Reps | Rest | Target Muscles |
1 | Dumbbell chest press | 4 | 10–12 | 90s | Chest, triceps, shoulders |
2 | Dumbbell single-arm row | 4 | 10–12 each | 60s | Lats, upper back, biceps |
3 | Barbell bent-over row | 4 | 10–12 | 90s | Back, lats, rear delts |
4 | Dumbbell seated shoulder press | 4 | 10–12 | 60s | Shoulders, triceps |
5 | Dumbbell reverse lunges | 4 | 10 each leg | 60s | Quads, glutes, balance |
6 | Kettlebell row | 4 | 12–15 | 60s | Back, lats, grip |
7 | Dumbbell goblet squats | 4 | 12 | 60s | Quads, glutes, core |
8 | Chin-ups | 4 | As many as possible | 90s | Back, biceps, core |
Why I Chose These Eight Exercises
Every exercise in this workout is here for a reason. There are no filler movements. Let me explain my thinking.
- Dumbbell Chest Press
I always start with the chest press because your chest is a big muscle group and it needs to be trained when you are fresh. Dumbbells force each arm to work independently, so your weaker side cannot hide behind your stronger side. You also get a bigger range of motion.
Form tip: Lower the dumbbells to chest level. Press up and squeeze at the top. Do not bounce the weight.
- Dumbbell Single-Arm Row
After a push, we do a pull. That is how I balance every workout. The single-arm row works your lats, upper back, and biceps. Working one arm at a time means your core has to stabilise your body, and it helps fix imbalances between your left and right sides.
Form tip: One knee and one hand on a bench. Keep your back flat. Pull the dumbbell to your hip. Squeeze your shoulder blades at the top.
- Barbell Bent-Over Row
Now we add a heavier pulling movement. The barbell lets you lift more weight than the single-arm row, which builds more overall back strength. I have put two rowing exercises in this workout on purpose. Your back is a big muscle group, and it needs more volume, especially if you sit at a desk all day.
Form tip: Hinge at the hips, slight bend in your knees. Keep your back flat. Pull the bar to your lower chest. Control the weight down.
- Dumbbell Seated Shoulder Press
Your shoulders connect your chest work to your back work. The seated press builds strong shoulders and also works your triceps. Sitting down takes your legs out of the equation so your shoulders do all the work.
Form tip: Back against the bench. Press straight up. Lower slowly to shoulder height. Do not arch your lower back.
- Dumbbell Reverse Lunges
Now we move to the lower body. Reverse lunges are easier on your knees than forward lunges. You step backwards, drop your back knee towards the floor, and push off your front foot to return to standing. This builds quad and glute strength while improving your balance.
Form tip: Hold a dumbbell in each hand. Take a big step back. Keep your torso upright. Drive through your front heels.
- Kettlebell Row
I have added a third pulling exercise because most people do not do enough back work. The kettlebell row hits your lats and grip from a different angle. The offset handle forces your grip and forearms to work harder. Three sets at a lighter weight give your back the extra volume it needs.
Form tip: Same position as the single-arm row. Pull the kettlebell to your hip. Keep your back flat and your core tight.
- Dumbbell Goblet Squats
The goblet squat is one of the best squat variations. You hold the dumbbell at your chest and squat as deep as you can. The front-loaded position forces your core to work hard to keep you upright. This hits your quads, glutes, and core simultaneously and improves your squat depth.
Form tip: Hold the dumbbell close to your chest. Push your knees out. Go as deep as you can. Drive through your heels.
- Chin-Ups
I always finish with chin-ups. This is one of the hardest bodyweight exercises and the perfect way to end a full-body session. Chin-ups work your back, biceps, and core. If you cannot do a full chin-up yet, use an assisted machine or a resistance band. Start with what you can do and build from there.
Form tip: Palms facing you, shoulder-width apart. Pull your chin above the bar. Lower slowly. Do as many as you can with good form.
Who Is This Workout For?
Travelling for business or going on holiday. Most hotel gyms have dumbbells, a barbell, and a pull-up bar. One session. Full body. You are done for the week. Enjoy the rest of your trip guilt-free.
Busy schedule. You can only get to the gym once a week. This session covers every major muscle group in 90 minutes. That is enough if the workout is programmed properly.
Training at home. If you have dumbbells, a barbell, a kettlebell, and a pull-up bar, you can do this entire session at home. The 12REPS app shows you how to do every exercise with a full video demonstration.
After 90 minutes of full-body training, take 5 to 10 minutes to cool down. Walk slowly for 2 minutes to bring your heart rate down. Stretch your chest, back, shoulders, quads, hamstrings, and hip flexors. Hold each stretch for 30 seconds. Finish with 5 slow deep breaths.
Every exercise in this workout is on the 12REPS app. Watch the video demonstrations, log your sets and reps, and track your progress. All program designed by me. No AI-generated workouts. Download the 12REPS app and try this session this week.
