Training is easier to plan when you think in muscle groups: chest, back, shoulders, arms, glutes, quads, hamstrings, and core. Use these groups to target a specific area, or to check that a week of workouts covers the whole body without gaps.
Pick a category below to see its exercises, each with a full form guide.
From Domenic: Even when someone wants to target one area, I check the whole-body picture first. That's how you catch what's quietly getting skipped.
Choose a Category
Chest Exercises (11)
Pressing and fly patterns that train the pectoral muscles.
Back Exercises (20)
Rowing and pulling movements for the lats, traps, and spinal stabilizers.
Shoulder Exercises (16)
Presses, raises, and control drills for the deltoids and rotator cuff.
Arm Exercises (27)
Biceps, triceps, and forearm exercises for direct arm training.
Glute Exercises (32)
Hip extension, bridge, squat, and lunge patterns for glute strength.
Quad Exercises (18)
Squat, lunge, and wall-sit patterns that load knee extension.
Hip-hinge movements for hamstring strength and posterior-chain control.
Exercises for the abs, obliques, and deep core stabilizers.
Hip Exercises (22)
Hip-opening, glute-medius, and mobility drills for hip strength and range.
Frequently Asked Questions
Which muscle groups should I train each week?
Over a week, aim to cover the major groups: chest, back, shoulders, arms, glutes, quads, hamstrings, and core. You do not have to train them all in every session; what matters is that none gets skipped week after week.
How many muscle groups can I train in one workout?
A full-body session touches most of them lightly, while a focused session might train two or three hard. Both approaches work. The right one depends on how many days a week you train.
Should beginners train one muscle at a time or the whole body?
Most beginners progress faster with full-body workouts two or three times a week. Splitting training muscle by muscle makes more sense later, once you train more often and want to add volume.