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Muscle Building Exercises

Get stronger and add lean mass.

Progressive resistance training 3–4 times per week is the fastest way to build muscle. Focus on compound lifts, hit each muscle group twice weekly, eat enough protein, and sleep 7+ hours. These exercises cover the movements that drive real hypertrophy.

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Guided workouts

13 sessions

Chest, shoulders, triceps

Bodyweight Push Day

30 minBeginner6 exercises

Needs Bodyweight

push upwide push updiamond push uppike push upchair dip

Back and biceps, no gear

Bodyweight Pull Day

25 minBeginner6 exercises

Needs Bodyweight

doorway rowtable rowsuperman pullprone y raiseprone t raise

Full body — advanced

Advanced Bodyweight Total

35 minAdvanced6 exercises

Needs Bodyweight

archer push uppseudo planche push upelevated pike push uptable rowunderhand table row

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10 more with added gear

Push & Pull

Upper Body Builder

35 minBeginner5 exercises

Needs DumbbellsNeeds Full Gym

dumbbell bench pressdumbbell rowoverhead presspush upbicep curl

Legs & Glutes

Lower Body Builder

30 minBeginner5 exercises

Needs DumbbellsNeeds KettlebellsNeeds Full Gym

goblet squatromanian deadliftwalking lungeglute bridgehip thrust

Compound

Full Body Strength

40 minIntermediate6 exercises

Needs DumbbellsNeeds Full Gym

goblet squatdumbbell bench pressdumbbell rowromanian deadliftoverhead press

Quads, glutes, hamstrings

Bodyweight Leg Day

25 minBeginner5 exercises

Needs Bodyweight

bodyweight squatreverse lungeglute bridgewall sitsingle leg calf raise

Push & Pull with bands

Band Upper Body

30 minBeginner6 exercises

Needs Resistance Bands

band chest pressband rowband shoulder pressband lat pulldownband curl

Legs & glutes with bands

Band Lower Body

25 minBeginner6 exercises

Needs Resistance Bands

band squatband romanian deadliftband reverse lungeband glute bridgeband lateral walk

Complete delts

Band Shoulder Sculpt

25 minBeginner6 exercises

Needs Resistance Bands

band shoulder pressband lateral raiseband front raiseband rear delt flyband face pull

Biceps & triceps

Band Arm Blaster

20 minBeginner6 exercises

Needs Resistance Bands

band curlband hammer curlband concentration curlband pushdownband overhead triceps extension

Best of both — no dumbbells needed

Bodyweight + Bands Upper

35 minIntermediate6 exercises

Needs BodyweightNeeds Resistance Bands

push upband rowpike push upband face pullband curl

Legs and glutes

Bodyweight + Bands Lower

30 minIntermediate6 exercises

Needs BodyweightNeeds Resistance Bands

bodyweight squatband romanian deadliftreverse lungeband glute bridgeband lateral walk

99 muscle building exercises for your gear

01Goblet Squat

The easiest squat to learn — builds legs and protects the lower back.

strength3–4 × 8–1210 min

02Dumbbell Bench Press

The go-to upper-body pressing lift for chest thickness and pressing strength.

strength3–4 × 8–1212 min

03One-Arm Dumbbell Row

Builds a thick, strong back and balances all that pressing.

strength3–4 × 8–12 per side10 min

04Romanian Deadlift

The single best hamstring and glute builder for most lifters.

strength3–4 × 8–1012 min

05Standing Overhead Press

Real shoulder strength and overhead mobility in one lift.

strength3–4 × 6–1010 min

06Pull-Up

The gold standard for upper-body pulling strength.

strength3–5 × 3–108 min

07Walking Lunge

Single-leg strength, balance, and glute development in one move.

strength3 × 10–12 per leg10 min

08Push-Up

The most useful bodyweight upper-body exercise, anywhere.

strength3–4 × 8–208 min

09Dumbbell Bicep Curl

Direct arm work for size and elbow health.

strength3 × 10–128 min

10Barbell Hip Thrust

The most direct glute-building exercise in the gym.

strength3–4 × 8–1212 min

11Kettlebell Swing

One of the highest-calorie-burn strength moves. Fast, powerful, brutal.

hiit5–10 × 15–2015 min

12Rowing Machine (Erg)

Full-body cardio that spares your joints and hits everything.

cardio1 × 20–30 min25 min

13Farmer's Carry

Grip, core, and posture in one carry. Crazy efficient.

strength3–4 × 40 yards10 min

14Weighted Step-Ups

Single-leg strength that burns calories and mimics hiking.

strength3 × 10 per leg10 min

15Hill Repeats

Strength and power for runners without a weight room.

hiit6–10 × 60–90 sec uphill40 min

16Single-Leg Calf Raise

Bulletproof calves and Achilles for runners.

strength3 × 12–20 per leg8 min

17Suitcase Carry

Single-side loaded carry — builds anti-lean strength.

strength3 per side × 30 yards12 min

18Reverse Lunge

Knee-friendlier lunge that trains balance and single-leg strength.

strength3 × 10 per leg10 min

19Front Plank

The safest, most-transferable core exercise — bulletproof spine.

core3 × 30–60 sec6 min

20Knee Push-Up

Bridges the gap between wall push-ups and full push-ups.

strength3 × 8–128 min

21Wide Push-Up

Bias the chest by widening your hand position.

strength3 × 8–128 min

22Diamond Push-Up

Thumbs and index fingers form a diamond — brutal on the triceps.

strength3 × 8–128 min

23Decline Push-Up

Elevate feet to target the upper chest and shoulders.

strength3 × 8–128 min

24Archer Push-Up

Shift load onto one arm — the fastest path to a one-arm push-up.

strength3 × 5–8 per side8 min

25Explosive Push-Up

Build upper-body power with maximal-intent push-ups.

strength3 × 5–88 min

26Clap Push-Up

The classic plyometric push-up — trains explosive pressing power.

strength3 × 3–68 min

27Staggered Push-Up

One hand forward, one hand back — stepping stone to the archer push-up.

strength3 × 6–10 per side8 min

28Pseudo Planche Push-Up

Lean forward to bias the shoulders and upper chest.

strength3 × 5–88 min

29Close-Grip Push-Up

Hands under shoulders, elbows tight — direct triceps builder.

strength3 × 8–128 min

30Pike Push-Up

Bodyweight overhead press — bulletproof shoulder builder.

strength3 × 8–128 min

31Elevated Pike Push-Up

Feet on a bench — near vertical loading on the shoulders.

strength3 × 6–108 min

32Wall Handstand Hold

The foundation for handstand strength and shoulder endurance.

strength3 × 20–45 sec8 min

33Wall Handstand Push-Up

One of the toughest bodyweight strength moves — full vertical press.

strength3 × 3–68 min

34Freestanding Handstand Push-Up

Elite pressing strength and balance — the king of bodyweight shoulders.

strength3 × 3–58 min

35Shoulder Taps

Plank with alternating taps — trains shoulder stability and anti-rotation core.

strength3 × 10–20 taps8 min

36Plank Up-Down

Move between forearm and high plank — brutal for shoulders and core.

strength3 × 8–12 per side8 min

37Bench Dip

Basic tricep dip against a stable bench.

strength3 × 8–128 min

38Chair Dip

Same as the bench dip using a sturdy chair at home.

strength3 × 8–128 min

39Tiger Bend Push-Up

Push-up rolling from palms to forearms — savage triceps builder.

strength3 × 5–88 min

40Superman Pull

Superman with a pulling motion — builds real back strength without gear.

strength3 × 10–158 min

41Prone Y Raise

Targets the lower traps and rear delts — key posture muscles.

strength3 × 10–128 min

42Prone T Raise

Directly hits rear delts and rhomboids — no weight needed.

strength3 × 10–128 min

43Prone W Raise

Bent-arm variation that hammers the lower traps.

strength3 × 10–128 min

44Table Row (Australian Pull-Up)

Grip the underside of a sturdy table and row — a full back workout at home.

strength3 × 8–128 min

45Doorway Row

Grip a door frame and lean back to row — zero-equipment back builder.

strength3 × 8–12 per side8 min

46Towel Row (Door Anchored)

Loop a towel over a closed door and row.

strength3 × 10–128 min

47Underhand Table Row

Chin-up-style grip variation of the table row — biceps do more work.

strength3 × 8–128 min

48Towel Isometric Curl

Loop a towel under your foot and pull hard — biceps burn with no weight.

strength3 × 30–45 sec8 min

49Door Frame Row

Single-arm variation of the doorway row — targets each bicep individually.

strength3 × 8–12 per side8 min

50High Plank

Top of a push-up — shoulders, core, and glutes all working at once.

strength3 × 30–60 sec8 min

51Side Plank

Targets the obliques and lateral core — critical for spine health.

strength3 × 20–45 sec per side8 min

52Plank Shoulder Tap

Prevent hip sway while alternating hands to the shoulder.

strength3 × 10–20 taps8 min

53Hollow Body Hold

The gymnastic core brace — total anterior chain tension.

strength3 × 20–40 sec8 min

54Hollow Rocks

Rock back and forth in a hollow position — savage core drill.

strength3 × 20–308 min

55Bear Crawl

Coordinated crawling that lights up the core and shoulders.

strength3 × 30–60 sec8 min

56Bear Hold

Static version of the bear crawl — deep core burn.

strength3 × 20–40 sec8 min

57Russian Twist

Classic rotational core drill for the obliques.

strength3 × 20–30 total8 min

58Bicycle Crunch

Alternating knee-to-elbow crunches — obliques and abs together.

strength3 × 20–30 total8 min

59Reverse Crunch

Lower-ab focus by curling knees toward the chest.

strength3 × 10–158 min

60Lying Leg Raise

Long-lever ab challenge — press the lower back into the floor.

strength3 × 8–128 min

61Flutter Kick

Small alternating kicks — steady burn on the lower abs.

strength3 × 30–45 sec8 min

62V-Up

Simultaneous arm-and-leg lift to form a V — full ab contraction.

strength3 × 8–128 min

63Heel Touches

Short-range oblique crunch reaching for each heel.

strength3 × 20–30 total8 min

64Band Chest Press

Anchored band pressing — trains chest anywhere.

strength3 × 10–158 min

65Band Chest Fly

Wide-arc pec isolation — great chest finisher.

strength3 × 10–158 min

66Standing Band Press

Standing chest press with anti-rotation core demand.

strength3 × 10–158 min

67Single-Arm Band Press

Unilateral pressing exposes and fixes side-to-side imbalances.

strength3 × 10–12 per side8 min

68Band Row (Standing)

The go-to at-home back exercise — builds thickness and posture.

strength3 × 10–158 min

69Single-Arm Band Row

Unilateral row — evens out left/right back strength.

strength3 × 10–12 per side8 min

70Band Lat Pulldown

Overhead pull that mimics a real lat pulldown — build the V-taper.

strength3 × 10–158 min

71Straight-Arm Pulldown

Isolates the lats with straight arms — great mind-muscle drill.

strength3 × 10–158 min

72Band Face Pull

The single best shoulder-health exercise — bulletproofs the rotator cuff.

strength3 × 12–158 min

73Band Shoulder Press

Overhead press with a band — safer on the shoulders than heavy dumbbells for many.

strength3 × 10–158 min

74Band Lateral Raise

Direct side-delt work for capping the shoulders.

strength3 × 12–158 min

75Band Front Raise

Front-delt isolation with a band — steady tension all the way up.

strength3 × 10–128 min

76Band Rear Delt Fly

Anti-rounded-shoulder training — every desk worker should do this.

strength3 × 12–158 min

77Band Upright Row

Vertical pulling motion — hits the traps and side delts.

strength3 × 10–128 min

78Band External Rotation

Rehab-grade rotator cuff work — prevents shoulder injuries.

strength3 × 12–15 per side8 min

79Band Bicep Curl

Standard band curl — steady tension throughout the range.

strength3 × 10–158 min

80Band Hammer Curl

Neutral-grip curl — builds the brachialis for arm thickness.

strength3 × 10–128 min

81Band Concentration Curl

Seated single-arm curl for maximum peak contraction.

strength3 × 10–12 per side8 min

82Band Tricep Pushdown

Classic tricep pushdown motion using a band.

strength3 × 12–158 min

83Band Overhead Triceps Extension

Overhead reach hammers the long head of the triceps.

strength3 × 10–128 min

84Band Tricep Kickback

Isolate the triceps by hinging forward and extending back.

strength3 × 12–15 per side8 min

85Close-Grip Band Press

Elbow-tucked pressing motion loaded with a band — big tricep builder.

strength3 × 10–158 min

86Band Squat

Loaded bodyweight squat with band resistance from the floor.

strength3 × 12–158 min

87Band Romanian Deadlift

Hinge pattern with band resistance — bulletproof for hamstrings.

strength3 × 10–128 min

88Band Good Morning

Band variation of the good morning — safe hinge training.

strength3 × 10–128 min

89Band Reverse Lunge

Loaded lunge with band tension for extra glute work.

strength3 × 10–12 per side8 min

90Band Lateral Walk

Loop band above knees and step sideways — glute-activation gold.

strength3 × 10–15 steps per side8 min

91Glute Bridge with Band

Adds a band above knees to force glute engagement.

strength3 × 12–158 min

92Standing Hip Abduction

Direct glute-medius work — key for hip stability.

strength3 × 12–15 per side8 min

93Standing Hip Extension

Direct glute-max isolation with a band.

strength3 × 12–15 per side8 min

94Calf Raise with Band

Loaded calf raises anywhere — no dumbbells needed.

strength3 × 15–208 min

95Band Wood Chop

Rotational core power — trains real-world twisting strength.

strength3 × 10–12 per side8 min

96Pallof Press

Anti-rotation core drill — teaches the trunk to resist twisting.

strength3 × 10–12 per side8 min

97Standing Band Rotation

Horizontal rotation — trains sports and life carry-over.

strength3 × 10–12 per side8 min

98Band Crunch

Adds resistance to a basic crunch — steady loaded ab work.

strength3 × 12–158 min

99Dead Bug with Band

Adds anti-extension band tension to a classic dead bug.

strength3 × 8–10 per side8 min

Recommended equipment

Based on your current gear and goal. Educational picks — not ads.

Browse store →

Phoenix recommends

Resistance Bands Set

🏠 Home Essentials$20–$45Unlocks 120+ exercises

Why Phoenix recommends it

The single highest-leverage purchase for bodyweight users. Adds resistance to squats, rows, presses, and pulls without taking up any storage.

Best for

Bodyweight-only users who want to break past push-up and squat plateaus.

What it unlocks

→120+ additional exercises
→Perfect for home workouts and travel
→Improves back, shoulder, and arm training

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

Phoenix recommends

Insulated Shaker Bottle

🥩 Nutrition$15–$30

Why Phoenix recommends it

Post-workout protein needs to be easy or it won't happen. A leak-proof shaker in your gym bag closes that loop.

Best for

Users chasing a daily protein target.

What it unlocks

→Post-workout protein habit
→On-the-go hydration
→Pre-mixed BCAAs / electrolytes

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

Phoenix recommends

Digital Food Scale

🥩 Nutrition$15–$35

Why Phoenix recommends it

You can't fix what you don't measure. Two weeks of weighing protein sources will completely recalibrate your portion sense.

Best for

Anyone missing their protein target consistently.

What it unlocks

→Accurate protein tracking
→Better calorie awareness
→Consistent meal prep portions

Phoenix may earn a small commission on qualifying purchases. Recommendations stay independent.

FAQ: Muscle Building

How many days a week should I lift to build muscle?

Three to four days per week is the sweet spot for most people. Hit each major muscle group twice weekly for the best hypertrophy results.

How much protein do I need to build muscle?

Aim for 0.7–1.0 g of protein per pound of goal bodyweight. Spread it across 3–4 meals a day.

Can I build muscle at home without weights?

Yes — bodyweight progressions (push-ups to archer push-ups to one-arm push-ups) build real muscle, especially for the first year of training.

Explore other goals

Burn fat, keep muscle, feel lighter.

Train the engine — run, ride, hike longer.

Protect and strengthen your heart.

Move well, feel great.

Train now for your 80-year-old self.

The basics, done consistently.