Exercise 1 of Play How to. Doesn't include light warmup sets. In addition, perform 1 pump set of 25 reps. Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of Exercise 17 of Exercise 18 of Exercise 19 of Exercise 20 of Exercise 21 of Exercise 22 of Exercise 23 of Exercise 24 of Exercise 25 of Exercise 26 of Exercise 27 of Exercise 28 of Exercise 29 of How-to: Start in plank position, with elbows and toes on the floor, core engaged, and torso elevated.

Raise yourself into a push-up position by extending one arm at a time, keeping your body straight. Lower onto your elbows one arm at a time. This move will quickly strengthen your triceps and your pecs!

How-to: Start seated in a chair or on a step, etc. Grab the edge of the chair with hands on either side of hips. Lift up and out into a hovering position beyond the chair edge. Extend legs until mostly straight. Slowly lower yourself toward the floor until elbows are roughly parallel with shoulders.

Push down into your hands to raise back up until your arms are straight again. This bodyweight move is almost as much fun as it sounds.

This is one creepy-crawly exercise that will have you feeling like a little kid again while building your triceps, shoulders, chest, abs, glutes, and quads. How-to: Stand with knees slightly bent.

Bend at your hips and slowly reach down and touch your toes. Take insect-size steps forward until feet meet hands. Got a staircase? Or a box?

Then you can do this leg workout. Step-ups are a simple beginner exercise that can give you stronger quads, glutes, and hamstrings. Just take one step at a time. Step up onto the box or the first stair with your right foot, then your left. Reverse, stepping back down with right foot, then left.

Repeat, switching the leg you start with each time. Pro tip: For added difficulty, raise your knee toward your chest when you take the second step onto the box or stair.

There are dozens of lunge variations you can do, but even just a classic lunge builds up your quads and glutes. Plus, it strengthens your hamstrings.

How-to: From a standing position, take a big step forward with one leg. Lower your body toward the floor until upper thigh of front leg is nearly parallel to the floor and back knee is just above the floor.

Raise up by putting pressure on the heel of your front leg. Repeat by taking that big first step with the opposite leg. Squats are popular with weightlifters, which can lead to the misperception that they can be done only with weights. But even squatting with your bodyweight alone can give you strong leg muscles if you do it with good form.

How-to: Stand with feet slightly wider than shoulder width. Extend arms straight with palms facing down. Inhale and push hips back slightly as you bend your knees. Look straight ahead and keep chin up, shoulders upright, and back straight.

Squat as low as you comfortably can, aiming to have your hips sink below your knees. Engage your core to push upward explosively from your heels. Just a set of dumbbells will do it. But you can also switch things up with kettlebells or resistance bands. The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids.

How-to: Lie faceup on a bench or the floor with knees bent and feet flat on the floor. Hold the dumbbells at the sides of your chest, brace your core, and press the dumbbells straight up.

Then lower the dumbbells nice and slow before repeating. Your chest strength will soar doing dumbbell flyes, which can be done on a bench or lying on the floor. How-to: Lie on a bench or the floor with your knees bent. Hold the dumbbells directly above your chest, with palms of hands facing each other.

Keeping elbows bent, raise the dumbbells back above your chest again, then repeat. Build up your lats, pecs, and abs like a lumberjack chopping wood without worrying about an ax or your aim. This dumbbell exercise can be done on a bench, the floor, or a stability ball.

Just be sure to keep a good grip on the dumbbell! How-to: Lie faceup with feet on the floor. Hold a single dumbbell in both hands and raise it above your chest. Slowly extend the dumbbell overhead while slightly bending your elbows, then bring it back to the starting position.

Related: Also check out Lift Vault's powerbuilding programs , which also focus on inducing hypertrophy in the lifter.

They also combine some strength training and powerlifting elements. Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria e. experience level, days per week, and much more.

Boostcamp App. Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.

In , Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr.

Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have.

Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions. Although this article will not fully disclose the training programs , it will discuss the main principles of the legendary Arnold split. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength. German Volume Training GVT is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets.

It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.

It can be run for 6 weeks to 8 weeks before a 2 week deload. A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles.

The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. Here are some of the best workout plans for building strong, lean muscle.

Squeeze the bar with your hands and engage the muscles of your upper body and core. Pull up until chin clears the bar. Slowly lower yourself back into the dead-hang position. Pro tip: For pull-ups at home, you can buy a portable pull-up bar that fits in a doorframe. Doing any type of plank exercise will make your arms stronger, but doing plank-ups is especially effective for strengthening the triceps and biceps muscles in your arms.

How-to: Start in plank position, with elbows and toes on the floor, core engaged, and torso elevated. Raise yourself into a push-up position by extending one arm at a time, keeping your body straight. Lower onto your elbows one arm at a time. This move will quickly strengthen your triceps and your pecs!

How-to: Start seated in a chair or on a step, etc. Grab the edge of the chair with hands on either side of hips. Lift up and out into a hovering position beyond the chair edge. Extend legs until mostly straight.

Slowly lower yourself toward the floor until elbows are roughly parallel with shoulders. Push down into your hands to raise back up until your arms are straight again.

This bodyweight move is almost as much fun as it sounds. This is one creepy-crawly exercise that will have you feeling like a little kid again while building your triceps, shoulders, chest, abs, glutes, and quads.

How-to: Stand with knees slightly bent. Bend at your hips and slowly reach down and touch your toes. Take insect-size steps forward until feet meet hands. Got a staircase? Or a box? Then you can do this leg workout. Step-ups are a simple beginner exercise that can give you stronger quads, glutes, and hamstrings.

Just take one step at a time. Step up onto the box or the first stair with your right foot, then your left. Reverse, stepping back down with right foot, then left. Repeat, switching the leg you start with each time. Pro tip: For added difficulty, raise your knee toward your chest when you take the second step onto the box or stair.

There are dozens of lunge variations you can do, but even just a classic lunge builds up your quads and glutes. Plus, it strengthens your hamstrings. How-to: From a standing position, take a big step forward with one leg. Lower your body toward the floor until upper thigh of front leg is nearly parallel to the floor and back knee is just above the floor.

Raise up by putting pressure on the heel of your front leg. Repeat by taking that big first step with the opposite leg. Squats are popular with weightlifters, which can lead to the misperception that they can be done only with weights.

But even squatting with your bodyweight alone can give you strong leg muscles if you do it with good form. How-to: Stand with feet slightly wider than shoulder width.

Extend arms straight with palms facing down. Inhale and push hips back slightly as you bend your knees. Look straight ahead and keep chin up, shoulders upright, and back straight. Squat as low as you comfortably can, aiming to have your hips sink below your knees.

Engage your core to push upward explosively from your heels. Just a set of dumbbells will do it. But you can also switch things up with kettlebells or resistance bands.

The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids. How-to: Lie faceup on a bench or the floor with knees bent and feet flat on the floor. Hold the dumbbells at the sides of your chest, brace your core, and press the dumbbells straight up.

Then lower the dumbbells nice and slow before repeating. Your chest strength will soar doing dumbbell flyes, which can be done on a bench or lying on the floor. How-to: Lie on a bench or the floor with your knees bent.

Hold the dumbbells directly above your chest, with palms of hands facing each other. Keeping elbows bent, raise the dumbbells back above your chest again, then repeat.

Build up your lats, pecs, and abs like a lumberjack chopping wood without worrying about an ax or your aim. This dumbbell exercise can be done on a bench, the floor, or a stability ball. Just be sure to keep a good grip on the dumbbell! How-to: Lie faceup with feet on the floor.

Hold a single dumbbell in both hands and raise it above your chest. Slowly extend the dumbbell overhead while slightly bending your elbows, then bring it back to the starting position. Be sure to start this one with a low enough weight that you can manage it comfortably.

This classic biceps exercise builds your arm strength and grows those arm muscles you want to flex in the mirror. How-to: While sitting or standing, hold dumbbells straight down at your sides. Bend your elbows and bring the weights up toward your shoulders, rotating your arms until palms of hands face shoulders.

Slowly return to the starting position and repeat. You can do this move standing or seated. How-to: Stand with feet hip-width apart, holding a dumbbell with both hands. Raise the weight overhead with arms straight, then bend elbows and lower the weight behind your head.

Raise the weight back above your head, then repeat. Keep upper arms as still and steady as possible to maximize the workout.

This move not only increases hand strength but also builds muscle in your forearms. This often-overlooked muscle group is used for everything from turning a doorknob to moving a computer mouse. How-to: Sit on a bench or chair, holding a light dumbbell in each hand. Place your forearms on your thighs, with wrists on top of knees and hands extended beyond knees.

Palms can face up or down. Slowly curl the weights up, then lower them. Move only your hands, not your arms. Squats alone work your major leg muscles, but adding weight can really help those muscles pop. You can also add dumbbells to any squat variation if you need a challenge.

How-to: Stand with feet hip-width apart, holding a dumbbell at each of your shoulders. Sit down into a low seated position, keeping weight in your heels.

Pressing through heels, push hips forward and up to return to a standing position. Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Exercise 15 of Exercise 16 of Exercise 17 of Exercise 18 of Exercise 19 of Exercise 20 of Exercise 21 of Exercise 22 of Exercise 23 of Exercise 24 of Exercise 25 of Exercise 26 of Exercise 27 of Exercise 28 of Exercise 29 of Exercise 30 of Exercise 31 of Exercise 32 of Exercise 33 of Exercise 34 of Exercise 35 of Exercise 36 of Exercise 37 of Exercise 38 of Exercise 39 of Exercise 40 of Exercise 41 of Exercise 42 of Exercise 43 of Exercise 44 of Exercise 45 of Exercise 46 of Exercise 47 of Exercise 48 of Exercise 49 of Exercise 50 of Exercise 51 of Exercise 52 of Exercise 53 of Topics: Arms workouts Back workouts Biceps workouts Body part workouts Bodybuilding Build Muscle Chest workouts Fat-burning workouts Full Body Hypertrophy Intermediate Workouts Legs workouts Lower-body workouts Mass building Power Shoulders workouts Strength Training Total-body workouts Triceps workouts Upper-body workouts Workout.

Written by Jimmy Pena, MS, CSCS. Related Articles. Pro Tips Boxing Promoter Kalle Sauerland Always gets in His Workout. News 5 Ways You're Already Biohacking Without Even Knowing It. Newsletter Signup.