Collection

Workouts by Muscle Group

Need a workout for one muscle — a day in your split, or to bring up a lagging group? Each workout below is 4–6 exercises with sets and reps, from a heavy compound lift to isolation.

Programs

Chest Workout at the Gym

Four chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.

Intermediate · once a week · Gym Back Workout at the Gym

Width and thickness: pull-ups, barbell rows, lat pulldowns, cable rows and back extensions.

Intermediate · once a week · Gym Leg Day Workout

A complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.

Intermediate · once a week · Gym Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym Arm Day at the Gym: Biceps & Triceps

Barbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.

Intermediate · once a week · Gym Gym Ab Workout

Weighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.

Intermediate · 2 times a week · Gym

Collections

Home Ab Workouts 3-Day Muscle Building Programs Full Body Workouts for Beginners Dumbbell-Only Workouts at Home Gym Workout Plans for Women 4-Day Workout Splits 5×5 and Other Strength Programs No-Equipment Home Workouts Workouts for Fat Loss Beginner Gym Programs Workout Splits: Push/Pull/Legs, Upper/Lower and Body Part Pull-Up and Push-Up Programs Glute Workouts Resistance Band and Kettlebell Workouts