Whether you want to attack the day by getting in a quick pump in the gym or plan on squeezing in a muscle-building session after work, this is the circuit you're going to want to do.

The challenge: six relentless rounds of incline dumbbell rows, dumbbell clean and squats, single-leg stiff-leg deadlifts, and dumbbell incline presses. Together, these moves will work the muscles in your arms, legs, and shoulders to total exhaustion—and build noticeable muscle as a result.

Directions

Do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite total-body comeback workout plan, our three-day full-body detox workout program, and our ultimate total-body workout to build maximum muscle.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.