55 Workout Routines For The New Year

Whether you're training a single body part, exercising with limited equipment, or just doing cardio, we've got the perfect workout for you! Check out this collection of 55 epic, effective workouts.

55 Workout Routines For The New Year

"If you fail to plan, you plan to fail." When it comes to fitness, this saying is especially true. You can't just bust open the doors of your local gym, knock out some light cardio, do a few curls, find your favorite machine, and expect great results. You need a solid, well-constructed workout to follow every time you train.

To make certain you never walk into the gym unprepared, we've compiled an epic collection of 55 effective workouts for a variety of body parts and other criteria. From mass-building back sessions to limited-equipment workouts to quick 30-minute blasts, you can find the perfect workout for your goals!

Whether your current workout has gone stale or you just want to try something new, we've got you covered. Not sure what to lift today? Just scroll down, choose a workout, and walk into the gym with confidence. Happy lifting!

Back workouts

Build your V-taper with these great back workouts. This collection not only includes lat-busting sessions, but exercise tips and lifting advice from some of the industry's best!

Hunter Labrada's 5 Moves to Mile-Wide Lats

If your back is a weakness, let Hunter Labrada help you out! This back-building workout will help you add size, thickness, and strength!


You're not fooling anyone. Flaring your arms doesn't make your puny lats visible. Cure your tiny back disease with hard work and dedication to build a big, thick back.

Jesse Hilgenberg's Back-Sculpting Workout

Your back is an essential piece of a balanced, symmetrical physique. Start building yours with IFBB Figure Pro Jessie Hilgenberg's video back workout!

Cory Gregory's Back Wreckage Workouts

These workouts will provide your back with more reps than it can handle. Work hard and your muscles will respond by getting that perfect combination of shape and strength!

7 Awesome BodySpace Back Workouts

BodySpace is the world's largest fitness community. These 7 inspiring members are here to share their best back workouts so you can build your best self!

Chest workouts

Don't just hunker down under a bench press for 3 sets of 10 reps! Get bigger pecs with these unique moves and effective workouts.

Craig Capurso's Super 30 Chest Workout

Spend an hour with Craig Capurso as he shows you how to get the most out of 60 minutes in the gym. His Super 30 chest workout is one you and your pecs will never forget!

Calum von Moger's 20-Minute Chest Blast

Take a cue from Calum von Moger's old-school ferocity and knock out this quick, intense 20-minute chest workout!

Brian Casad's Superset Chest Workout

Build breastplate pecs with this intense superset-based chest workout. You'll combine heavy weight and high reps for max growth.

Animal Tag Team Chest Workout

What's better than an elite bodybuilder explaining his chest routine? Join Evan Centopani and Frank McGrath as they push through the B.S. and talk about what works.

Upper-body Superset Workout

Supersize your upper-body training with this efficient superset workout!

Arm workouts

Grab a dumbbell and find a mirror! The biceps and triceps workouts in this collection are fun and tough—the perfect combo for a great day in the gym.

Girl's Guide To Guns

Who says biceps curls are for dudes only? Here's why every lady should be training her biceps and triceps for stronger, better-looking arms!

CT Fletcher's Armed Warfare Workout

CT Fletcher knows a thing or fifty about building monstrous biceps and triceps. Think you can hang? Get ready to command your muscles to grow!

Kizzito Ejam's Armed to the Core Workout

Awesome biceps peaks don't come without really tough training. Follow Kizzito Ejam's workout to build size, strength, and shape in your arms. Afterward, you won't be able to look in a mirror without flexing!

Larry Scott's Impact Arms

The Golden Age of Bodybuilding began when Larry Scott stepped on stage at the first Olympia. Are you up to the challenge of the classic workout that got him there?

How to Build Monster Arms

Most arm workouts are frighteningly poorly designed. Let's fix the 4 most common training mistakes on arm day so you can achieve results so good they're scary.

Shoulder workouts

Round delts look smashing on everybody. Follow one of these athletes through their shoulder routine and start working on a better set of your own!

Throwback Shoulders Workout

This shoulder workout is a throwback to the good old days. There are no fancy machines or complex equipment in this routine—just barbells, dumbbells, and your own dedicated focus and effort.

Smash Your Shoulders in 5 Moves

Your shoulders sit prominently atop the rest of your physique. Use this workout to transform sloping shoulders into powerful boulders!

Build Boulder Shoulders with Lawrence Ballenger

Big, round delts make good bodies look great. And strong, functional shoulders make your good lifts even better. Here's how Lawrence Ballenger trains his shoulders for boulder size and strength!

Kris Gethin's Shoulder Annihilation Workout

Follow Kris Gethin as he navigates the hustle and bustle of Mumbai, India, and hits the gym for a delt-demolishing workout. It might be a quick session, but it will leave your shoulders screaming for mercy!

Delt Homicide with Dana Linn Bailey

There are shoulders, and then there are DLB shoulders. You want a pair of your own? Here's the workout that can help you build them! See if you can keep up.

Leg workouts

We think leg day is the best day. Here are some of the best lower-body workouts Bodybuilding.com has to offer. They'll leave you tired, sore, and hungry for more!

Perfect Legs with Plyos

Leg day is so nice, you better do it twice! I go heavy on legs early in the week and then finish them off with this powerful plyometric workout.

Lawrence Ballenger's Legs XXL Workout

Want bigger, better-looking legs? Here's the workout that will show you the way. Squat, press, and lunge your way to dense, defined legs!

5 Best Leg Workouts on BodySpace

Wheels feeling deflated? These 5 killer BodySpace workouts are guaranteed to add some size and strength to your lower body!

5 Rules for Stronger Glutes

Follow these 5 rules for stronger, better-looking glutes. Your aching back, tight hips, and saggy jeans will thank you!

The Leg Thrash You'll Love to Hate

Just days before the 2014 Mr. Olympia contest, Branch Warren knocked out a leg workout no sane man would ever try. Are you up for the challenge?

Core workouts

Looking for more when it comes to your core? Give these intense workouts a shot and enjoy the many benefits of increased core strength!

6 Core Exercises to Improve Your Performance

Think beyond the six-pack and build a strong core for better performance! Here are 6 unique core-training exercises that will help you take your lifts to the next level.

Kris Gethin's Extreme Core Challenge

Kris Gethin put Team Grenade through a punishing series of DTP workouts. This killer core workout is Grenade's way of saying thanks.

Zuzka Light's Tight Abs in 10 Minutes

Burn fat at a breakneck pace and carve your very own six-pack with this high-intensity, ten-minute abs workout!

No-Crunch Core Workout

Burn fat at a breakneck pace and carve your very own six-pack with this high-intensity, ten-minute abs workout!

Hardcore Training: 3 Muscle-building Workouts

Your core consists of dozens of muscles that perform multiple tasks, including holding you upright and protecting your vital organs. Strengthen your core with these 3 workouts!

Limited-equipment workouts

If you can't make it to the gym but want to get your sweat on, dive into one of these at-home workouts. You don't need much (if any) equipment to carve a better body.

No-Equipment Leg Workout

Who says you can't build athletic legs with bodyweight training alone? Blast off into new strength, size, and power by adding a plyometric twist to your lunges and squats!

3 Hardcore At-Home Workouts

Sometimes, the time and space you have for a workout are very limited. When you're in a bind, utilize one of these hardcore no-gym-required workouts! They're quick, intense, and don't require much room.

5 CrossFit Workouts You Can Do Anywhere

Don't let holiday travel or family gatherings get in the way of your workouts. Here are 5 quick, intense CrossFit workouts you can do anywhere, anytime!


Whether you're limited in time, space or equipment, we've got the perfect workout for you.

Zuzka Light's Six-Pack Attack

Your core is a critical player in nearly every exercise. Build the six-pack strength you need with this fast-paced, super-intense, ab-carving workout!

Fat-loss workouts

Some of us have weight loss instead of muscle-building goals. If that sounds like you, click on one of these workouts and burn some fat!

3 Fast Fat-Loss Workouts

Move over, hour-long treadmill runs! Make room for some fun, high-intensity fat-burning workouts from 3 inspiring Cellucor athletes. Burn extra body fat without burning tons of time in the gym!

5 Ingredients for the Perfect Fat-Loss Circuit

Too often, metabolic circuits are little more than a mess of randomly paired movements. Here's the formula for a precise fat-loss workout that will test your limits while providing results!

4 Fat-Burning Workouts

Your dream physique is the result of resistance training and cardio. Throw one of these fat-burning workouts into your routine to kick your training into high gear!

Hardcore Clutch Circuit

If you think circuit training is easy, think again. Ashley Conrad's hardcore circuit workout will challenge, redefine, and transform your body.

Full-Body Super-Shred Circuit

If you have limited time to train and can only make it to the gym a few days per week, try out this 40-minute full-body circuit workout!

Cardio workouts

Cardio can be way more dynamic than spending 30 minutes trotting on a treadmill. Make cardio more fun with one of these workouts.

4 Fat-Blasting Cardio Workouts

Cardio doesn't have to be a snooze fest. Crank up the intensity and revitalize your training with these fun workouts.

Cardio Kickboxing with Chady Dunmore

A cardio blast doesn't require a treadmill. Ditch the machine and spike your heart rate with this kickboxing workout.

5 Keys to Doing High-Intensity Intervals the Right Way

Cardio may be boring, but at least you'll burn far more calories when you follow these 5 rules for making HIIT workouts vastly more effective.

Customize Your Cardio with 5 Athlete Workouts

Whether you're a fitness competitor or just want to look ripped, cardio is critical. Check out these 5 diverse cardio workouts from the athletes of Cellucor!

Get a Great Cardio Workout Indoors

Waking up for a morning run is never easy, especially when it's cold outside. Instead of trudging through an hour-long workout, opt for this cardio-based, calorie-blasting routine you can do from home.

Full-body workouts

Not a body-part lifter? Then use one of these workouts to train your entire body at once! These sessions are great when you're short on time but want to go big on results.

3 One-Stop Total-Body Workouts

Crunched for workout time? Check out these three total-body workouts that take 20 minutes or less!

Zuzka Light's Total-Body Burner

Burn fat and build muscle with these exclusive exercises from Zuzka Light's ZCUT Power Strength!

Full-Body Squat Rack Workout

When time is of the essence, all you need is a squat rack and these 8 exercises from Ashley Horner to blitz your whole body and get out of the gym in no time.

The No-Excuses Full-Body Workout

Even when you can't get to the gym, you can get in great shape. Try this full-body workout from former WBFF bikini champ Chady Dunmore!

The Weekend Warrior Workout

Can't spend hours in the gym every day? You don't have to! This twice-per-week, full-body workout will help you weekend warriors do better in sports and live healthier lives.

30-minute workouts

Sometimes, spending 90 minutes in the gym just isn't an option. If you're in a hurry, do one of these time-saving workouts. You'll spend every minute moving!

Total-Body Muscle Militia Training

This Twinlab Muscle Militia workout may only last 30 minutes, but it's a full-body bomb that will challenge each of your major muscle groups to grow. Give it a shot today!

30-Minute Upper-Body Workout for Women

These 30-minute, upper-body intensive routines blasts your back, chest, and shoulders, sculpting hella strong muscles that will make every season tank top season.

Efficient Holiday Workouts

The gym isn't always an option during the holidays. Use these three workouts to keep what you worked so hard to build!

6 Fat-Blasting Workouts

Not everyone has an hour to work out. HIIT your muscles hard with these short, intense workouts designed to burn maximum calories in minimum time!

Kathleen Tesori's Work It Circuit

Even when you're short on time, you can still get in a great workout. Learn how to target your body in 30 minutes with this killer circuit workout video!