Warm-Up Chest Back Shoulders Biceps Triceps Legs Glutes Core Full Body Splits Cool-Down
Your Complete Training Reference

COMPLETE GYM
WORKOUT GUIDE

Every exercise. Every muscle group. Sets, reps, and pro tips to build the physique you want. No fluff — just results.

90+
Exercises
9
Muscle Groups
3
Split Programs
Start Training

WORKOUT TIMER

00:00

BMI CALCULATOR

Before You Lift
WARM-UP GUIDELINES

A proper warm-up increases blood flow, raises muscle temperature, and reduces injury risk. Spend 5–10 minutes warming up before every session.

Light Cardio

5 min — Low

Treadmill or bike to elevate heart rate gradually

Jumping Jacks

2 min — Moderate

Full range of motion, elevate core temperature

Arm Circles

1 min — Low

Forward and back, loosen shoulder joints

Leg Swings

1 min — Low

Front and lateral, dynamic hip mobility

Bodyweight Squats

1 min — Low

Warm up knees and hips before loading

Band Pull-Aparts

1 min — Low

Activate rear delts and upper back

Warm-Up Sets

2–3 sets — Light

50–70% of working weight for first exercise

Always perform 1–2 light warm-up sets of your first exercise before jumping into working sets.
Upper Body
CHEST WORKOUTS

The pectoralis major and minor are trained through pressing and fly movements. Vary the angle to target upper, mid, and lower fibres.

Flat Barbell Bench Press
4 Sets6–8 Reps
Main compound; control the descent
Incline Dumbbell Press
3–4 Sets8–10 Reps
30–45° angle for upper chest
Decline Barbell Press
3 Sets8–10 Reps
Targets lower chest fibres
Dumbbell Flyes (Flat)
3 Sets10–12 Reps
Deep stretch; slight elbow bend
Cable Crossovers
3 Sets12–15 Reps
Squeeze at peak contraction
Push-Ups (Weighted/BW)
3 SetsTo Failure
Great finisher for chest pump
Machine Chest Press
3 Sets10–12 Reps
Good for isolating without stabilizers
Pec Deck Machine
3 Sets12–15 Reps
Constant tension throughout ROM
Retract your shoulder blades and arch your upper back slightly on all pressing movements to protect shoulders and maximize chest activation.
Upper Body
BACK WORKOUTS

The back consists of the latissimus dorsi, rhomboids, traps, and erector spinae. Training it builds width, thickness, and postural strength.

Deadlift (Conventional)
4 Sets5–6 Reps
King of back exercises; brace your core
Pull-Ups / Chin-Ups
4 Sets6–10 Reps
Add weight when BW becomes easy
Barbell Bent-Over Row
4 Sets6–8 Reps
Keep torso ~45°; pull to lower chest
Seated Cable Row
3 Sets10–12 Reps
Squeeze shoulder blades together
Single-Arm Dumbbell Row
3 Sets8–10/arm
Full stretch at bottom
Lat Pulldown
3 Sets10–12 Reps
Wide grip for width emphasis
T-Bar Row
3 Sets8–10 Reps
Builds mid-back thickness
Face Pulls
3 Sets15–20 Reps
Rear delts & upper back health
Hyperextensions
3 Sets12–15 Reps
Lower back / erector spinae
Initiate pulling movements by driving your elbows back rather than curling with biceps. Use straps on heavy rows/deadlifts if grip is limiting.
Upper Body
SHOULDER WORKOUTS

Shoulders have three heads: anterior, lateral, and posterior. Balanced training of all three creates the rounded, capped look.

Overhead Press (Barbell)
4 Sets6–8 Reps
Strict form; core braced
Seated Dumbbell Press
3–4 Sets8–10 Reps
Full ROM; control the negatives
Lateral Raises
4 Sets12–15 Reps
Slight forward lean; lead with elbows
Front Raises
3 Sets10–12 Reps
Alternate arms or use plate
Rear Delt Flyes
3–4 Sets12–15 Reps
Bent over or on incline bench
Arnold Press
3 Sets10–12 Reps
Rotational press hits all 3 heads
Cable Lateral Raise
3 Sets12–15 Reps
Constant tension throughout
Upright Row (Wide Grip)
3 Sets10–12 Reps
Stop at chin height; avoid impingement
Shrugs
4 Sets10–12 Reps
Hold at top for 1–2 sec
Rear delts are commonly under-trained. Include face pulls or reverse flyes in every shoulder session for balanced development.
Arms
BICEPS

The biceps brachii has a long head and short head, plus the brachialis underneath. Vary grip width and angle to hit all portions.

Standing Barbell Curl
3–4 Sets8–10 Reps
No swinging; strict form
Dumbbell Alternating Curls
3 Sets10–12/arm
Supinate at the top
Hammer Curls
3 Sets10–12 Reps
Targets brachialis for arm thickness
Incline Dumbbell Curl
3 Sets10–12 Reps
Long head stretch emphasis
Preacher Curl (EZ Bar)
3 Sets10–12 Reps
Eliminates momentum
Concentration Curl
3 Sets12–15 Reps
Peak contraction focus
Cable Curl
3 Sets12–15 Reps
Constant tension; great finisher
Biceps respond well to controlled negatives. Lower the weight over 2–3 seconds on every rep for greater muscle fibre recruitment.
Arms
TRICEPS

The triceps make up roughly two-thirds of your upper arm. They have three heads: long, lateral, and medial. Overhead movements stretch the long head best.

Close-Grip Bench Press
4 Sets6–8 Reps
Hands shoulder-width; elbows tucked
Tricep Dips (Weighted)
3–4 Sets8–10 Reps
Upright torso to isolate triceps
Overhead Tricep Extension
3 Sets10–12 Reps
Dumbbell or cable; stretch long head
Skull Crushers (EZ Bar)
3 Sets10–12 Reps
Lower to forehead; elbows fixed
Rope Pushdowns
3 Sets12–15 Reps
Spread rope at bottom; squeeze
Single-Arm Pushdown
3 Sets12–15/arm
Unilateral work; fix imbalances
Kickbacks
3 Sets12–15 Reps
Full extension; pause at top
Lock your elbows in place on all isolation tricep movements. The only joint that should move is the elbow — no shoulder involvement.
Lower Body
QUADS & HAMSTRINGS

Legs contain the largest muscles in the body. Heavy compound lifts here drive overall strength and hormonal response.

Quadriceps
Barbell Back Squat
4 Sets6–8 Reps
King of leg exercises; depth matters
Front Squat
3–4 Sets8–10 Reps
More quad-dominant; upright torso
Leg Press
4 Sets10–12 Reps
Foot placement changes emphasis
Walking Lunges
3 Sets12–14/leg
Great for balance and stability
Leg Extension
3 Sets12–15 Reps
Isolation finisher; squeeze at top
Bulgarian Split Squat
3 Sets10–12/leg
Rear foot elevated; deep stretch
Hamstrings
Romanian Deadlift
4 Sets8–10 Reps
Hinge at hips; feel the hamstring stretch
Lying Leg Curl
3 Sets10–12 Reps
Control the eccentric
Seated Leg Curl
3 Sets10–12 Reps
Different stretch angle than lying
Stiff-Leg Deadlift
3 Sets10–12 Reps
Straighter legs for deeper stretch
Nordic Hamstring Curl
3 Sets6–8 Reps
Advanced; eccentric strength builder
Glute-Ham Raise
3 Sets8–10 Reps
Full posterior chain activation
Squat to at least parallel (hip crease at or below knee level). Partial squats leave gains on the table and can create imbalances.
Lower Body
GLUTES & CALVES
Glutes
Hip Thrust (Barbell)
4 Sets8–10 Reps
Squeeze glutes hard at lockout
Sumo Deadlift
4 Sets6–8 Reps
Wide stance; glute-dominant pull
Cable Pull-Through
3 Sets12–15 Reps
Hinge pattern; constant tension
Step-Ups (Weighted)
3 Sets10–12/leg
Drive through the heel
Glute Bridge (Single-Leg)
3 Sets12–15/leg
Hold at top for 2 sec
Abduction Machine
3 Sets15–20 Reps
Targets gluteus medius
Calves
Standing Calf Raise
4 Sets12–15 Reps
Full ROM; pause at stretch
Seated Calf Raise
4 Sets15–20 Reps
Targets the soleus specifically
Donkey Calf Raise
3 Sets12–15 Reps
Deep stretch at bottom
Single-Leg Calf Raise
3 Sets15–20/leg
Bodyweight; fix imbalances
Calves are stubborn muscles. Train them 3–4x per week with high volume and full range of motion — stretch at the bottom, squeeze at the top.
Midsection
CORE / ABS

The core includes the rectus abdominis, obliques, transverse abdominis, and lower back. A strong core improves performance in every other lift.

Hanging Leg Raises
3–4 Sets10–15 Reps
Control the swing; curl pelvis up
Cable Crunches
3 Sets12–15 Reps
Flex the spine; don't pull with arms
Ab Wheel Rollout
3 Sets8–12 Reps
Brace hard; avoid lower back sag
Plank (Weighted)
3 Sets30–60 sec
Add plate on back to progress
Russian Twists
3 Sets15–20/side
Use medicine ball or plate
Bicycle Crunches
3 Sets15–20/side
Slow and controlled; full rotation
Dead Bug
3 Sets10–12/side
Core stability; prevent back arching
Pallof Press
3 Sets10–12/side
Anti-rotation strength
Decline Sit-Ups
3 Sets12–15 Reps
Hold weight at chest to progress
Side Plank
3 Sets30–45 sec/side
Oblique and hip stabilizer
Abs are revealed in the kitchen, but built in the gym. Train them 3–4x per week and progressively overload just like any other muscle group.
Total Body
FULL BODY / COMPOUND

Compound movements recruit multiple muscle groups simultaneously. They are the most efficient exercises for building overall strength and mass.

Barbell Back Squat
4–5 Sets5–8 Reps
Quads, Glutes, Core
Conventional Deadlift
4–5 Sets3–6 Reps
Posterior chain, Grip, Core
Bench Press
4 Sets5–8 Reps
Chest, Triceps, Front delts
Overhead Press
4 Sets5–8 Reps
Shoulders, Triceps, Core
Barbell Row
4 Sets6–8 Reps
Back, Biceps, Rear delts
Pull-Ups
4 Sets6–10 Reps
Lats, Biceps, Core
Clean and Press
4 Sets5–6 Reps
Full body power movement
Farmer's Walk
3 Sets40–60 sec
Grip, Traps, Core, Legs
Thrusters
3 Sets10–12 Reps
Quads, Shoulders, Cardio
Turkish Get-Up
3 Sets3–5/side
Full body stability and mobility
Kettlebell Swing
3 Sets15–20 Reps
Posterior chain, Cardio
Build your program around compound lifts first, then add isolation exercises. Prioritize progressive overload — aim to increase weight, reps, or sets over time.
Programming
WEEKLY SPLIT SUGGESTIONS

Choose a split based on how many days per week you can train. Consistency matters more than the "perfect" program.

MON
Push
Bench Press, OHP, Lateral Raises, Tricep Pushdowns
TUE
Pull
Deadlift, Pull-Ups, Barbell Row, Bicep Curls
WED
Legs
Squat, RDL, Leg Press, Calf Raises
THU
Push
Incline DB Press, Arnold Press, Flyes, Dips
FRI
Pull
Chin-Ups, Cable Row, Face Pulls, Hammer Curls
SAT
Legs
Front Squat, Hip Thrust, Lunges, Leg Curl
SUN
Rest
Recovery, stretching, light cardio
MON
Upper
Bench Press, Barbell Row, OHP, Curls, Pushdowns
TUE
Lower
Squat, RDL, Leg Press, Calf Raises, Abs
WED
Rest
Recovery or light cardio
THU
Upper
Pull-Ups, Incline Press, Cable Row, Lateral Raises
FRI
Lower
Deadlift, Bulgarian Split Squat, Leg Curl, Hip Thrust
SAT-SUN
Rest
Recovery, mobility work, active rest
MON
Full A
Squat, Bench Press, Barbell Row, Abs
WED
Full B
Deadlift, OHP, Pull-Ups, Lunges
FRI
Full C
Front Squat, Incline Press, Cable Row, Hip Thrust
OTHER
Rest
Recovery, cardio, stretching
Recovery
COOL-DOWN & STRETCHING

Cooling down properly reduces muscle soreness, improves flexibility, and helps your body transition back to rest. Spend 5–10 minutes after every session.

Light Walking

3–5 min

Gradually lower heart rate

Chest Doorway Stretch

30 sec/side

Arm at 90° on doorframe

Lat Hang (Dead Hang)

30–60 sec

Decompress the spine

Seated Hamstring Stretch

30 sec/leg

Reach for toes; straight back

Quad Stretch (Standing)

30 sec/leg

Pull heel to glute

Hip Flexor Lunge Stretch

30 sec/side

Rear knee on ground; lean forward

Pigeon Pose

30 sec/side

Deep hip opener

Child's Pose

30–60 sec

Arms extended; breathe deeply

Foam Rolling

5–10 min

Roll slowly; pause on tight spots

Hold each static stretch for at least 30 seconds. Never bounce — use slow, steady pressure. Foam rolling before and after can dramatically reduce DOMS.