No gym, no problem with this workout that requires nothing more than a square foot of space, a weight plate and a sweat towel on standby.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Halo

Muscles worked: traps, lats, pecs, biceps, forearms
Reps: 10
Sets: 3-4
Rest: 60 secs

  • Holding the weight plate at chest height, circle it around your head one way and then the other. 
  • You need to really want to stop by the time you hit 10 reps, so go as heavy as you can with the plate – but be careful not to crack your head against it on each rotation.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Overhead Squat

Muscles worked: triceps, traps, lats, quads, hamstrings, glutes, core
Reps: 10-12
Sets: 3-4
Rest: 60-90 secs

  • Press the plate over your head and keep it there for the duration of the set. Now sit yourself back and down into a deep squat, driving up through the heels on each rep. 
  • Trouble keeping your heels down? Slide a slim weight plate under each heel.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Chop

Muscles worked: obliques, quadratus lumborum (QL), pecs, lats, delts, forearms
Reps: 10 each way
Sets: 3-4
Rest: 60 secs

  • Holding the plate with your arms long and your elbows slightly soft, begin to ‘chop’ the weight diagonally up and down. 
  • Do 10 reps and then switch to the other side.
  • Allow your feet and hips to go with the movement. Keep the centre of the plate in line with the centre of your chest and you won’t go far wrong.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Cossack Squat

Muscles worked: adductors, abductors, glutes, hamstrings, quads, biceps, core
Reps: 6-10 each side
Sets: 3-4
Rest: 60-90 secs

  • In a wide stance, hold a plate in front of your chest. 
  • Begin to sink yourself down to one side in a deep squat, while pressing the plate forward as a counterbalance.
  • Whichever leg is straightening out, allow that foot to turn so that your toes are pointing towards the ceiling and your heel is still in contact with the floor.
  • Pause, then drive through your heel and reverse the movement, back to the start position.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Truck Driver

Muscles worked: delts, pecs, lats, traps, rhomboids, core
Reps: 10 each side
Sets: 3-4
Rest: 60-90 secs

  • Stand tall with long arms and begin to turn the weight plate in front of you. 
  • You have to turn it both ways to score a single rep.
  • Keep your knees soft and control that grimace.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Single-Arm Farmers Walk 

Muscles worked: obliques, QL, forearms, lats, abs
Reps: 60-90 secs for each arm
Sets: 3-4
Rest: 60 secs

  • Grab a heavy plate in one hand and hold it to your side. 
  • Keep your shoulders and hips level, then begin to walk purposefully around the gym. Grip killing you? Good. Want to stop? Excellent. Just keep going for at least 60 seconds, then switch arms.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Plate Bridge Pullover

Muscles worked: lats, traps, core, triceps, delts, glutes, hamstrings
Reps: 10-12
Sets: 3-4
Rest: 60-90 secs

  • Lie on your back with your feet flat on the floor and your hips pressed up to the ceiling. 
  • Holding a plate over your chest, keep your arms long and begin to lower the plate over your head towards the floor.
  • Pause just above the floor, then bring the plate back to the start position.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Pick-Up to Overhead Press

Muscles worked: glutes, quads, hamstrings, biceps, forearms, delts, triceps, traps, lats, rhomboids
Reps: 12-25
Sets: 3-4
Rest: 60-90 secs

  • Squat down with a weight plate until it almost touches the floor. 
  • Curl the plate up as you come to standing and press it up above your head.
  • Return to the start position and go again.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Coffin Sit-Up

Muscles worked: abs, obliques, Ql, triceps, lats, traps, delts, rhomboids
Reps: 6-12
Sets: 3-4
Rest: 60-90 secs

  • Lie flat on the ground with a plate above your chest. 
  • In one motion sit yourself up and try to press the plate up to the ceiling.
  • Return (with control) to the start position and go again.

The One Weight Plate Workout For Full-Body Muscle – Men's Fitness UK

Russian Twist

Muscles worked: obliques, abs, QL, lats, forearms, biceps
Reps: 20 each side
Sets: 3-4
Rest: 60 secs

  • Sit on the ground with your legs bent, your arms long and a weight plate in your hands. 
  • Lift your feet off the floor.
  • Bracing your core, twist the weight to one side, then the other. That’s one rep.

Words: Luke Grainger
Photography:
 Eddie Macdonald
Model: Paul Knops (W Model Management)