Full Body Workout to Build Muscle
120 Full Body Workout to Build Muscle with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerBackCrossover Cable - 2
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerChestAssisted Weight Machine - 3
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerBackAssisted Weight Machine - 4
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBicepsBarbells - 5
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBackBarbells - 6
Barbell Squat
This is one of the most well-known leg workouts. Try to invole not only your legs, but your whole body while doing the exercise.
IntermediateLegBarbells - 7
Barbell Stiff Leg Deadlift
When you want to focus on the back of your thighs, the perfect workout is a Stiff leg deadlift!
AdvancedLegBarbells - 8
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateChestBarbells - 9
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateShoulderDumbbell - 10
Bicycle Crunch
It's an exercise that targets your abs by hitting your knees alternately on your elbows!
BeginnerCore
Ranked 11–120
- 11
Cable Bicep Curl
Be careful not to shake your upper body and workout while feeling continuous resistance!
BeginnerBicepsCrossover Cable - 12
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerTricepsCrossover Cable - 13
Captains Chair Leg Raise
The basic leg raise was lying down, while the Captain's Chair leg raise was a standing workout. Since it's a standing up workout, not only the core but also the whole body muscles are used!
BeginnerCoreVertical Bench (Vertical Knee Raise) - 14
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChestChest Press Machine - 15
Crunch
It's the best workout to build up your upper abs, and is different from sit-ups. Try to keep your waist intact with the floor while doing the workout.
BeginnerCore - 16
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBackBarbells - 17
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedChestDip(Parallel) Bar - 18
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestDumbbell - 19
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBicepsDumbbell - 20
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerBackDumbbell - 21
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestDumbbell - 22
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerShoulderDumbbell - 23
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBicepsDumbbell - 24
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerShoulderDumbbell - 25
Dumbbell Lunge
This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!
BeginnerLegDumbbell - 26
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerBackDumbbell - 27
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerShoulderDumbbell - 28
Dumbbell Stiff Leg Deadlift
It's one of the best workouts that can help with a round butt!
BeginnerLegDumbbell - 29
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTricepsDumbbell - 30
EZ-Bar Bicep Curl
You can handle heavier weights than you can do with a dumbbell. If you have a sore wrist when doing the Barbell Biceps Culr, I recommend using the EZ bar.
IntermediateBicepsEZ-Bar - 31
Goblet Squat
Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.
BeginnerLegDumbbell - 32
Hip Abduction Machine
This workout targets your outer thighs and the middle part of glutes.
BeginnerLegHip Abductor Machine - 33
Hip Adduction Machine
This is a workout that can intensively develop the inner thigh muscles!
BeginnerLegHip Adductor Machine - 34
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestBarbells - 35
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerChestIncline Chest Press Machine - 36
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestDumbbell - 37
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerChestBox - 38
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestSmith Machine - 39
Lat Pulldown
Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.
BeginnerBackLat Pulldown Cable - 40
Leg Curl
It's a workout that can train the hamstrings on the back of your thighs!
BeginnerLegLying Leg Curl Machine - 41
Leg Extension
It's an exercise that can intensively train the muscles in front of the thighs. Try to keep your hips intact with the seat and your legs flexed the whole time.
BeginnerLegLeg Extension Machine - 42
Leg Press
It's a workout that can handle the most weight, and you can target different parts of your leg muslces by shifting the position of your feet on the footrest!
IntermediateLegLeg Press - 43
Leg Raise
It's the best workout to build lower abs. When your back does not stay in contact with the floor and hurting, put your hands under your hip.
BeginnerCore - 44
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedTricepsBarbells - 45
Mountain Climber
It's a whole-body cardio where you keep running with your knees up to your chest. From core and abdominal target to effective calorie burn, it's a perfect workout!
IntermediateCore - 46
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerBackDumbbell - 47
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTricepsDumbbell - 48
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateShoulderBarbells - 49
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerChestFly Machine - 50
Pec Deck Rear Delt
It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.
BeginnerShoulderFly Machine - 51
Plank
Plank is the best workout to train the core, the central muscle of our body!
IntermediateCore - 52
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerBicepsPreacher Curl Machine - 53
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedBackPull up bar - 54
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
IntermediateChest - 55
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBackBarbells - 56
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackRow Cable - 57
Seated Leg Press
Seated Leg Press is the best workout to train your thighs. The target point varies depending on the position of the foot on the footrest!
BeginnerLegSeated Leg Press Machine - 58
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackSeated Row Machine - 59
Shoulder Press Machine
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
BeginnerShoulderShoulder Press Machine - 60
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateChestSmith Machine - 61
Smith Machine Overhead Press
It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!
IntermediateShoulderSmith Machine - 62
Smith Machine Squat
When you feel like you are not doing squats right, try using a Smith machine to work on your forms.
IntermediateLegSmith Machine - 63
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
BeginnerLeg - 64
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
BeginnerLeg - 65
Abdominal Machine
It's a stable workout because you use a machine, and you can add weight and load it. Use abdominal strength, not arm strength, and follow your head when you bend your body!
BeginnerCoreAb Crunch Machine - 66
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerShoulderDumbbell - 67
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBackBack Extension Bench - 68
Backward Lunge
This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.
BeginnerLeg - 69
Barbell Hip Thrust
It's a workout that can effectively build up your hip muscles!
AdvancedLegBarbells - 70
Barbell Lunge
You can handle heavier weights than using dumbbells. You can target not only your hip muscles but also your core muscles by using barbells!
AdvancedLegBarbells - 71
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedTricepsBarbells - 72
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedShoulderBarbells - 73
Barbell Wide Squat
It is a squat that is performed with a wider leg width than a typical squat. It's a workout where you can feel new target inside your thighs!
AdvancedLegBarbells - 74
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedTricepsFlat Bench - 75
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedChestCrossover Cable - 76
Cable Crunch
It's a workout that uses cables to make the upper abdominal muscles. The cable can handle the weight, so it can give you more load than a body weight crunch!
IntermediateCoreCrossover Cable - 77
Cable Front Raise
It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 78
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsCrossover Cable - 79
Cable Lateral Raise
It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 80
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerTricepsCrossover Cable - 81
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsDumbbell - 82
Cross Body Crunch
It's a workout that targets your abs by poking your thighs alternately.
BeginnerCore - 83
Cross Lunge
It's a workout that can intensively target your hip muscles!
IntermediateLeg - 84
Crossover Toe Touch
It is a workout that targets the muscles of the whole body with abs as the main focus. The more you maintain a wide stretch until the end, the more effective your workout is!
BeginnerCore - 85
Crossover Toe Touch Stretch
This full-body stretch works your core and hamstrings.
BeginnerLower Back - 86
Dead Bug
It is a workout that can develop from the core to the muscles in the front of the thigh. Please note that the arms and legs going down are in the opposite direction!
BeginnerCore - 87
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedChestDecline Bench Press Machine - 88
Decline Crunch
It's an ab workout that can adjust the angle of the bench and give you more target feeling!
IntermediateCoreSit Up Bench - 89
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedChestFlat Bench - 90
Dumbbell Bulgarian Split Squat
This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.
BeginnerLegDumbbell - 91
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestDumbbell - 92
Dumbbell Side Bend
It's a workout that targets your side muscles. It's a good workout for a toned side line!
BeginnerCoreDumbbell - 93
Dumbbell Squat
By using dumbells, this workout allows you to move more naturally than using barbells.
BeginnerLegDumbbell - 94
Dumbbell Sumo Squat
This workout targets front, back, left and right side of your thighs. All at once.
BeginnerLegDumbbell - 95
Dumbbell Wrist Curl
It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!
BeginnerFore armsDumbbell - 96
Face Pull
It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!
BeginnerShoulderCrossover Cable - 97
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
IntermediateTriceps - 98
Flutter Kick
Raise your legs and move up and down. The faster and longer you move, the more your core muscles are trained!
BeginnerCore - 99
Front Kick
It's a workout that increases thigh strength by kicking and popping your feet and hands, and it's also an cardio that can manage thigh muscle size!
BeginnerCore - 100
Glute Kick Back
This workout targets the muscles on the back of the thigh and the muscles on the lower part of glutes. Relatively easy, so recommended for beginners.
BeginnerLeg - 101
Hack Squat Machine
It's a workout that can train most of the lower body muscles using a machine. Your forms can be more stable when you do a machine workouts.
BeginnerLegPlate-Loaded Hack Squat Machine - 102
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Bench Press Machine - 103
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Chest Machine - 104
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedChestPlate-Loaded Incline Chest Machine - 105
Hanging Leg Raise
You can target your entire abs by lifting your legs while hanging. You have to use not only the lower abdominal muscles but also the whole body muscles because you have to hold the body that shakes back and forth!
AdvancedCorePull up bar - 106
Heel Touch Crunch
For beginners, it is easier to move with your feet pulled close to your body. If you raise your upper body with strength in your neck, not abs, it can cause pain, so make sure to put strength in your abdomen!
BeginnerCore - 107
High Row Machine
High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.
IntermediateBackPlate-Loaded High Low Machine - 108
Hip Abduction
It is a workout that focuses on each side of your glute muscles. The movements are fairly easy, making it a good workout for beginners. You can train your mid part of glute muscles with this exercise!
BeginnerLeg - 109
Hip Extension
It's a relatively easy workout that can target the muscles behind your hips and thighs!
BeginnerLeg - 110
Hip Mobility Stretch
This move works your glutes and hamstrings while boosting hip mobility.
BeginnerLeg - 111
Hip Thrust
It's the best workout to target your hip muscles!
BeginnerLeg - 112
Hip Thrust Machine
It's the best workout to strengthen your hip and thigh muscles!
BeginnerLegHip Thrust Machine - 113
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 114
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestDumbbell - 115
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 116
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedShoulderDumbbell - 117
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerBackDumbbell - 118
Kettlebell Deadlift
Kettlebell deadlift is a workout that can help people who are not familiar with barbells. Keep your hips folded and keep them arched so you don't bend your waist!
BeginnerBackKettlebell - 119
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
IntermediateChest - 120
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedBackLat pulldown Machine
