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Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Working out four days per week is popular. Check out our workouts below and find one that fits your schedule. Be on the way to a better, buffer body.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
| Exercise/ Routine #1 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Squats | 2-3 sets | 12-15 reps |
| Leg Extensions | 2-3 sets | 15-20 reps |
| Lying Leg Curls | 3 sets | 12-15 reps |
| Standing Calf Raises | 2-3 sets | 15-20 reps |
| Seated Calf Raises | 2-3 sets | 15-20 reps |
| Crunches | 2-3 sets | 15-20 reps |
| Hanging Leg Raises | 2-3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Flat Bench Presses | 2-3 sets | 10-12 reps |
| Incline Dumbbell Presses | 2-3 sets | 10-12 reps |
| Pulldowns | 2-3 sets | 10-12 reps |
| One-Arm Dumbbell Rows | 2-3 sets | 10-12 reps |
| Shoulder Presses | 2-3 sets | 10-12 reps |
| Upright Rows | 2-3 sets | 10-12 reps |
| Standing Barbell Curls | 2 sets | 10-12 reps |
| Concentration Curls | 2 sets | 10-12 reps |
| Pushdowns | 2 sets | 10-12 reps |
| One-Arm Extensions | 2 sets | 10-12 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Leg Presses | 2-3 sets | 15-20 reps |
| Hack Squats | 2-3 sets | 15-20 reps |
| Incline Bench Presses | 2-3 sets | 10-12 reps |
| Flat Dumbbell Flyes | 2-3 sets | 10-12 reps |
| Shoulder Presses | 2-3 sets | 10-12 reps |
| Lateral Raises | 2-3 sets | 10-12 reps |
| Lying Triceps Extensions | 2-3 sets | 10-12 reps |
| Pushdowns | 2-3 sets | 10-12 reps |
| TUESDAYS AND FRIDAYS |
| Bent-Over Rows | 2-3 sets | 10-12 reps |
| Seated Pulley Rows | 2-3 sets | 10-12 reps |
| Lying Leg Curls | 2-3 sets | 15-20 reps |
| Stiff-Leg Deadlifts | 2-3 sets | 15-20 reps |
| Scott Curls | 2-3 sets | 10-12 reps |
| Incline Curls | 2-3 sets | 10-12 reps |
| Standing Calf Raises | 2-3 sets | 15-20 reps |
| Seated Calf Raises | 2-3 sets | 15-20 reps |
| Crunches | 2-3 sets | 15-20 reps |
| Reverse Crunches | 2-3 sets | 15-20 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
MONDAYS,TUESDAYS,
THURSDAYS,FRIDAYS |
| Incline Bench Press | 4 sets | 8-15 reps |
| Cable Flyes | 3 sets | 8-10 reps |
| Dips | 3 sets | 8-10 reps |
| Behind The Neck Press | 4 sets | 6-12 reps |
| Upright Rows | 3 sets | 8-12 reps |
| Front Shoulder Raise | 3 sets | 8-12 reps |
| Shrugs | 3 sets | 8-12 reps |
| One Arm Tricep Pushdown | 3 sets | 10-12 reps |
| Overhead Tricep Extension | 2 sets | 10-12 reps |
| Raised Leg Crunches | 3 sets | To Failure |
| Hanging Leg Lifts | 3 sets | To Failure |
| Exercise/ Routine #4 | # of Sets | # of Reps |
| *Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.* |
| MONDAYS |
| Leg Press | Diminishing | 10 reps total |
| Leg Extension | 3 sets | 10-12 reps |
| Leg Curl | Diminishing | 10 reps total |
| Standing Calf | Diminishing | 10 reps total |
| Seated Calf | Diminishing | 10 reps total |
| WEDNESDAY |
| Dumbbell Shoulder Press | Diminishing | 10 reps total |
| Dumbell Side Laterals | 3 sets | 10-12 reps |
| Bent Over Laterals | 3 sets | 10-12 reps |
Close Grip Upright Row
(For Traps) | Diminishing | 10 reps total |
| THURSDAY |
| Lat Pulldown | Diminishing | 10 reps total |
| Bent Over Rows | 3 sets | 10-12 reps |
| Seated Cable Row | 3 sets | 10-12 reps |
| EZ Bar Bicep Curl | Diminishing | 10 reps total |
| Concentration Curl | 3 sets | 10-12 reps |
| SATURDAY |
| Incline Barbell | Diminishing | 10 reps total |
| Flat Dumbbell Bench Press | 3 sets | 10-12 reps |
| Cable Crossovers | 3 sets | 10-12 reps |
| Close Grip Bench | Diminishing | 10 reps total |
| Tricep Pushdowns | 3 sets | 10-12 reps |
| Exercise/ Routine #5 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Incline Sit-Ups | 2-3 sets | 15-20 reps |
| Bench Presses | 6 sets | 15-5 reps |
| Barbell Bent Rows | 6 sets | 15-5 reps |
| Standing Barbell Presses | 5 sets | 12-5 reps |
| Seated Calf Raises | 5 sets | 15-6 reps |
| Barbell Reverse Curls | 3 sets | 10-6 reps |
| Barbell Wrist Curls | 3 sets | 10-15 reps |
| TUESDAYS AND FRIDAYS |
| Hanging Leg Raises | 2-3 sets | 10-15 reps |
| Squats | 6 sets | 15-5 reps |
| Stiff Legged Deadlifts | 4 sets | 12-6 reps |
| Standing Barbell Curls | 4 sets | 12-6 reps |
| Close Grip Bench Press | 4 sets | 12-6 reps |
| Standing Calf Raises | 5 sets | 15-6 reps |
| Exercise/ Routine #6 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Leg Extensions | 1 set | 8-12 reps |
| Leg Curls | 1 set | 8-12 reps |
| Squats | 2 sets | 6-10 reps |
| Seated Toe Raises | 1 set | 8-12 reps |
| Nautilus Pullovers | 1 set | 8-12 reps |
| Siff Arm Lat Machine Pulldowns | 1 set | 8-12 reps |
| Barbell Bent Rows | 2 sets | 5-7 reps |
| Under-Grip Lat Pulldowns | 1 set | 8-12 reps |
| Barbell Shrugs | 2 sets | 8-12 reps |
| Stiff Legged Deadlifts | 2 sets | 5-7 reps |
| TUESDAYS AND FRIDAYS |
Nautilus Flyes, Pec Deck Flyes
or Dumbell Flyes | 1 set | 8-10 reps |
Nautilus Bench Press
or Barbell Incline Press | 1 set | 8-10 reps |
| Parallel Bar Dips | 1 set | 5 reps |
Nautilus Lateral Raises
or Dumbbell Side Laterals | 1 set | 8-10 reps |
Nautilus Press or
Barbell Presses Behind the Neck | 1 set | 8-10 reps |
| Concentration Curls | 1 set | 8-10 reps |
| Standing Barbell Curls | 1 set | 8-10 reps |
Nautilus Triceps Extensions
or Pulley Pulldowns | 1 set | 8-10 reps |
| Parallel Bar Dips | 1 set | 8-10 reps |
| Exercise/ Routine #7 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Incline Sit-Ups | 3-4 sets | 15-20 reps |
| Incline Barbell Presses | 6 sets | 15-5 reps |
| Parallel Bar Dips | 4 sets | 12-6 reps |
| Seated Pulley Rows | 6 sets | 15-5 reps |
| Front Lat Pulldowns | 4 sets | 12-6 reps |
| Seated Machine Front Presses | 5 sets | 12-5 reps |
| Barbell Upright Rows | 3 sets | 10-6 reps |
| Seated Calf Raises | 6 sets | 15-6 reps |
| Barbell Reverse Curls | 4 sets | 10-5 reps |
| Barbell Wrist Curls | 4 sets | 10-15 reps |
| TUESDAYS AND FRIDAYS |
| Hanging Leg Raises | 3-4 sets | 10-15 reps |
| Squats | 6 sets | 15-5 reps |
| Angled Leg Presses | 5 sets | 12-15 reps |
| Stiff Legged Deadlifts | 5 sets | 12-15 reps |
| Lying Leg Curls | 3 sets | 10-6 reps |
| Barbell Preacher Curls | 5 sets | 15-6 reps |
| Close Grip Bench Presses | 5 sets | 15-6 reps |
| Standing Calf Raises | 5 sets | 15-6 reps |
| Exercise/ Routine #8 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Hanging Leg Raises | 3-5 sets | 15-20 reps |
| Bench Presses | 6-8 sets | 5 reps |
| Incline Dumbbell Presses | 3-4 sets | 5 reps |
| Seated Machine Front Presses | 5-6 sets | 5 reps |
| Barbell Upright Rows | 3-4 sets | 6-8 reps |
| Barbell Incline Triceps Extensions | 5-6 sets | 6-8 reps |
| Seated Calf Raises | 5-7 sets | 8-10 reps |
| Barbell Wrist Curls | 3-4 sets | 8-10 reps |
| TUESDAYS AND FRIDAYS |
| Incline Sit-Ups | 3-4 sets | 15-20 reps |
| Hyperextensions | 2-3 sets | 10-15 reps |
| Squats | 8-10 sets | 5 reps |
| Deadlifts | 4-6 sets | 5 reps |
| Barbell Bent Rows | 5-7 sets | 5 reps |
| Barbell Shrugs | 3-4 sets | 10-15 reps |
| Standing Barbell curls | 4-5 sets | 5 reps |
| Barbell Reverse Curls | 2-3 sets | 8-10 reps |
| Standing Calf Raises | 5-7 sets | 10-15 reps |
| Exercise/ Routine #9 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Flat Bench Presses | 3 sets | 10-12 reps |
| Incline Flyes | 3 sets | 10-12 reps |
| Chins | 3 sets | 10-12 reps |
| One Arm Rows | 3 sets | 10-12 reps |
| Standing Barbell Curls | 3 sets | 10-12 reps |
| Concentration Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Squats | 3 sets | 12-15 reps |
| Leg Extensions | 3 sets | 12-15 reps |
| Lying Leg Curls | 3 sets | 15-20 reps |
| Standing Calf Raises | 3 sets | 15-20 reps |
| Seated Calf Raises | 3 sets | 15-20 reps |
| Shoulder Presses | 3 sets | 12-15 reps |
| Lateral Raises | 3 sets | 12-15 reps |
| Dumbbell Shrugs | 3 sets | 12-15 reps |
| Triceps Pushdowns | 3 sets | 10-12 reps |
| One Arm Cable Pushdowns | 3 sets | 10-12 reps |
| Exercise/ Routine #10 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Incline Bench Presses | 3 sets | 10-12 reps |
| Flat Flyes | 3 sets | 10-12 reps |
| Bent Over Rows | 3 sets | 10-12 reps |
| Pulldowns | 3 sets | 10-12 reps |
| Preacher Curls | 3 sets | 10-12 reps |
| Standing Dumbbell Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Lying Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Leg Presses | 3 sets | 12-15 reps |
| Hack Squats | 3 sets | 12-15 reps |
| Lying Leg Curls | 3 sets | 15-20 reps |
| Leg Press Toe Raises | 3 sets | 15-20 reps |
| Seated Calf Raises | 3 sets | 15-20 reps |
| Front Military Presses | 3 sets | 12-15 reps |
| Bent Over Lateral Raises | 3 sets | 12-15 reps |
| Barbell Shrugs | 3 sets | 12-15 reps |
| Lying Triceps Extensions | 3 sets | 10-12 reps |
| Dumbbell Extensions | 3 sets | 10-12 reps |
| Exercise/ Routine #11 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Flat Bench Presses | 3 sets | 10-12 reps |
| Incline Dumbbell Flyes | 3 sets | 10-12 reps |
| Dumbbell Presses | 3 sets | 12-15 reps |
| Lateral Raises | 3 sets | 12-15 reps |
| Upright Rows | 3 sets | 12-15 reps |
| Upright Dips | 3 sets | 10-12 reps |
| One arm Pushdowns | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Hanging Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Squats | 3 sets | 12-15 reps |
| Hack Squats | 3 sets | 12-15 reps |
| Lying Leg Curls | 3 sets | 15-20 reps |
| Standing Calf Raises | 3 sets | 15-20 reps |
| Seated Calf Raises | 3 sets | 15-20 reps |
| T-Bar Rows | 3 sets | 10-12 reps |
| Seated Cable Rows | 3 sets | 10-12 reps |
| Barbell Curls | 3 sets | 10-12 reps |
| Alternate Dumbbell Curls | 3 sets | 10-12 reps |
| Exercise/ Routine #12 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Dips | 3 sets | 10-12 reps |
| Incline Dumbbell Presses | 3 sets | 10-12 reps |
| Behind The Shoulder Presses | 3 sets | 12-15 reps |
| Lateral Raises | 3 sets | 12-15 reps |
| Dumbbell Shrugs | 3 sets | 12-15 reps |
| Triceps Pushdowns | 3 sets | 10-12 reps |
| Triceps Kickbacks | 3 sets | 10-12 reps |
| Roman Chair Situps | 3 sets | 20-30 reps |
| Lying Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Leg Presses | 3 sets | 12-15 reps |
| Leg Extensions | 3 sets | 12-15 reps |
| Lying Leg Curls | 3 sets | 15-20 reps |
| Standing Calf Raises | 3 sets | 15-20 reps |
| Leg Press Toe Raises | 3 sets | 15-20 reps |
| Seated Pulley Rows | 3 sets | 10-12 reps |
| Pulldowns | 3 sets | 10-12 reps |
| Seated Dumbbell Curls | 3 sets | 10-12 reps |
| Standing Cable Curls | 3 sets | 10-12 reps |
| Exercise/ Routine #13 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Squats | 3 sets | 12-15 reps |
| Leg Extensions | 3 sets | 12-15 reps |
| Leg Curls | 3 sets | 15-20 reps |
| Standing Calf Raises | 3 sets | 15-20 reps |
| Flat Bench Presses | 3 sets | 10-12 reps |
| Incline Dumbbell Flyes | 3 sets | 10-12 reps |
| Lying Triceps Extensions | 3 sets | 10-12 reps |
| Reverse Triceps Pushdowns | 3 sets | 10-12 reps |
| TUESDAYS AND FRIDAYS |
| Bent Over Rows | 3 sets | 10-12 reps |
| Lat Pulldowns | 3 sets | 10-12 reps |
| Front Shoulder Presses | 3 sets | 12-15 reps |
| Bent Over Lateral Raise | 3 sets | 12-15 reps |
| Barbell Shrugs | 3 sets | 12-15 reps |
| Preacher Curls | 3 sets | 10-12 reps |
| Concentration Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Hanging Leg Raises | 3 sets | 15-20 reps |
| Exercise/ Routine #14 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Leg Presses | 3 sets | 12-15 reps |
| Hack Squats | 3 sets | 12-15 reps |
| Leg Curls | 3 sets | 15-20 reps |
| Donkey Calf Raises | 3 sets | 15-20 reps |
| Dips | 3 sets | 10-12 reps |
| Flat Dumbbell Flyes | 3 sets | 10-12 reps |
| Lying Triceps Extensions | 3 sets | 10-12 reps |
| One Arm Dumbbell Extensions | 3 sets | 10-12 reps |
| TUESDAYS AND FRIDAYS |
| T-Bar Rows | 3 sets | 10-12 reps |
| One Arm Dumbbell Rows | 3 sets | 10-12 reps |
| Dumbbell Presses | 3 sets | 12-15 reps |
| Side Lateral Raises | 3 sets | 12-15 reps |
| Upright Rows | 3 sets | 12-15 reps |
| Alternate Dumbbell Curls | 3 sets | 10-12 reps |
| One arm Preacher Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Lying Leg Raises | 3 sets | 15-20 reps |
| Exercise/ Routine #15 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Decline Barbell Presses | 4 sets | 8-10 reps |
| Flat Dumbbell Flyes | 3 sets | 10-12 reps |
| Barbell Rows | 4 sets | 8-10 reps |
| Behind The Neck Pulldowns | 3 sets | 8-10 reps |
| Standing Barbell Curls | 3 sets | 8-10 reps |
| Concentration Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Hanging Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Squats | 4 sets | 8-10 reps |
| Sissy Squats | 3 sets | 12-15 reps |
| Lying Leg Curls | 4 sets | 12-15 reps |
| Standing Calf Raises | 3 sets | 15-20 reps |
| Seated Calf Raises | 3 sets | 15-20 reps |
| Front Military Presses | 4 sets | 10-12 reps |
| Lateral Raises | 3 sets | 10-12 reps |
| Smith Machine Shrugs | 3 sets | 12-15 reps |
| Lying Triceps Extensions | 4 sets | 10-12 reps |
| Pushdowns | 3 sets | 10-12 reps |
| Exercise/ Routine #16 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Barbell Bench Presses | 4 sets | 8-10 reps |
| Incline Dumbbell Presses | 3 sets | 8-10 reps |
| Incline Dumbbell Flyes | 3 sets | 8-10 reps |
| Bent Over Rows | 4 sets | 8-10 reps |
| Pulldowns | 3 sets | 8-10 reps |
| One Arm Dumbbell Rows | 3 sets | 10-12 reps |
| Standing Barbell Curls | 4 sets | 8-10 reps |
| Seated Dumbbell Curls | 3 sets | 8-10 reps |
| Concentration Curls | 3 sets | 10-12 reps |
| Crunches | 3 sets | 20-30 reps |
| Hanging Leg Raises | 3 sets | 15-20 reps |
| TUESDAYS AND FRIDAYS |
| Squats | 4 sets | 12-15 reps |
| Hack Squats | 3 sets | 12-15 reps |
| Leg Extensions | 3 sets | 12-15 reps |
| Lying Leg Curls | 4 sets | 12-15 reps |
| Standing Calf Raises | 4 sets | 15-20 reps |
| Seated Calf Raises | 4 sets | 15-20 reps |
| Military Presses | 4 sets | 8-10 reps |
| Side Laterals | 4 sets | 10-12 reps |
| Upright Rows | 4 sets | 10-12 reps |
| Barbell Shrugs | 4 sets | 12-15 reps |
| Lying Triceps Extensions | 4 sets | 10-12 reps |
| Triceps Pushdowns | 3 sets | 10-12 reps |
| Reverse Triceps Pushdowns | 3 sets | 10-12 reps |
| Exercise/ Routine #17 | # of Sets | # of Reps |
| MONDAYS AND THURSDAYS |
| Flat Dumbbell Flyes | 3 sets | 10-12 reps |
| Incline Bench Presses | 3 sets | 10-12 reps |
| Dips | 3 sets | 10-12 reps |
| T Bar Rows | 4 sets | 10-12 reps |
| Seated Pulley Rows | 4 sets | 10-12 reps |
| Front Pulldowns | 4 sets | 10-12 reps |
| Preacher Curls | 4 sets | 10-12 reps |
| Dumbbell Curls | 4 sets | 10-12 reps |
| Hanging Leg Raises | 4 sets | 15-20 reps |
| Crunches | 4 sets | 20-30 reps |
| TUESDAYS AND FRIDAYS |
| Leg Presses | 4 sets | 12-15 reps |
| Hack Squats | 3 sets | 12-15 reps |
| Leg Extensions | 3 sets | 12-15 reps |
| Lying Leg Curls | 4 sets | 12-15 reps |
| Standing Calf Raises | 4 sets | 15-20 reps |
| Donkey Calf Raises | 4 sets | 15-20 reps |
| Front Shoulder Presses | 4 sets | 10-12 reps |
| Side Lateral Raises | 4 sets | 12-15 reps |
| Bent-Over Laterals | 4 sets | 12-15 reps |
| Dumbbell Shrugs | 5 sets | 12-15 reps |
| Lying Triceps Extensions | 2 sets | 10-12 reps |
| Triceps Pushdowns | 2 sets | 10-12 reps |
| Narrow Upright Dips | 2 sets | 10-12 reps |
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Have you used a workout program that has given you the best gains of your life and don't see it listed here? Then please feel free to submit your workout.
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