Free Workout Routines!

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You deserve an exercise program that will deliver results. We are here with a range of workouts that are designed to help you feel more energized.


The most popular workouts in our database. You can also find top, trending or most discussed workouts by choosing a category (above) and scrolling to the tabs.

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Workouts F.A.Q.

1. What is the best routine for the gym?

Flexibility and enjoyment are the best things about a gym routine. These factors will make it easier to stick to your workouts. You will see results if you are consistent with your training and continue to improve as you go.

Many excellent programs can be used to build muscle or lose fat, or increase strength. While the body composition goals of building muscle and losing weight can be achieved through the use of similar workouts with different nutritional principles, those seeking strength gains should focus on programs that emphasize specificity.

You need to increase your volume if you are looking to improve your body composition. A program that targets strength-specific lifts such as the deadlift, bench press and squat will be best for you if you are looking to increase your strength.

2. Which body parts should you use on which days?

This question assumes that the person is asking about body part splits. It doesn't really matter how you divide your workdays, as long as you work every part of your body throughout the week.

It may be beneficial to ensure you don't hit your chest, shoulders, legs, or back repeatedly on consecutive days. However, if you do it, it likely won't cause too much damage, depending on how strong you are.

If you want to maximize your training, you might consider pairing specific muscle groups on certain days. The most popular pairs are full-body workouts, upper/lower exercises, and push/pull/legs exercises.

The actual days that you exercise won't have much impact on the outcome of your training. As long as you stay consistent and use progressive overload (increase in weight) over time, it will result positively.

3. What should a beginner do in the gym?

A trained professional can help a beginner learn the correct form of every exercise. A beginner lifter will be able to stay injury-free by learning the basics and building a solid foundation in form.

You may need to exercise caution if you don't have the resources to hire a professional. It is still recommended to practice the basics. Record yourself doing exercises with lightweight (the bar-on-barbell exercises).

Compare your postures to others using the exercise guides. Assess how you move and progress by working on your form or adding weights after mastering your movements.

4. Which is the best exercise routine for beginners?

True beginners will find the best workout program based on their comfort level and understanding of how to do exercises. It will also be a major factor in their ultimate goal.

However, beginners should aim to do 2-4 workouts per week. These workouts may be full-body or lower-body. Workouts should be focused on the ideal movement patterns for fundamental lifts like horizontal presses and vertical presses, as well as vertical pulls and horizontal pulls.

You can find beginner workouts on DMoose to help you get started.

5. Which is the best way to increase muscle mass?

A workout routine that you love and are consistent with is the best way to build muscle. It is important to be consistent if you want to build lean muscles. To maximize muscle growth, you should hit each muscle group directly or indirectly 2-3x per week.

You should also consider upper/lower, full-body, push/pull, push/pull/legs exercises as great splits.

6. Which are the top 10 exercises?

One person might find the best 10 exercises to be challenging, while another person may find them more rewarding. It is important to consider your abilities and goals when choosing an exercise. While some people may be able to do an exercise without pain, others might experience pain from the same exercise. Immediately stop if you feel pain and find another exercise.

However, everyone should train in important movements. These are our top 10 favourite exercises, which we would recommend including in your training. You may have to replace these with something that suits your body, training experience and needs.

  1. Deadlift from Trap Bar
  2. Front Squat
  3. Barbell Glute Bridge
  4. Bulgarian Split Squat
  5. Military Press
  6. Pull Up
  7. Barbell Row
  8. Barbell Bench Press
  9. Farmers Walk
  10. Dip

7. How can I plan my workout at the gym?

It all comes down to choosing and setting up workout programs that are both fun and flexible. There are many ways to organize training. It is very personal and can be different from person to person.

A full-body workout is a good option if you have only 2 days to go to the gym. If you want something more challenging, a 3-day full body is the best option. Adding push/pull/legs works well too. Splitting and scheduling options will be more flexible if you have more days.

Begin by working out how often you can get to the gym. Next, plan your training for those days. You should find a workout that does not require more than this total training frequency. Look for a workout that allows you to train the muscle multiple times per week to make it up if you are unable to do a training day.

8. Can you gain 10 pounds of muscle in a month?

You can gain 10 pounds in a month. You can’t gain 10 pounds of pure muscle in a month naturally.

10 pounds in a month is likely during a lean bulking phase, especially for beginners. The muscle will grow fairly quickly, and if you’re coming off a fat loss phase, early weight gain will be from glycogen replenishing and being stored in the body.

If your goal is to gain muscle, it’s better to take a slower approach. This will limit fat gain during your muscle building phases.

9. Is it possible to gain 10 pounds of muscle within a month?

It is possible to gain 10 pounds in a month but not probably pure muscles. A lean bulking phase is a good time to gain 10 pounds in a single month, especially for beginners. You will see muscle growth very quickly. If you are coming off a fat-loss phase, your body will replenish glycogen and store it in the body.

It's best to go slower if your goal is to build muscle. This will reduce fat gain in your muscle-building stages.

10. What makes a good workout routine?

You should find a gym that you love, works your muscles at the right volume and frequency for you, and that you are consistent with. It can be very different for each person.

A good workout routine will teach basic movement patterns (push and pull, lunges, hip hinge, squat, and carry) in a way you feel comfortable. Almost everyone can perform these movements painlessly using their variations.

Good gym routines also emphasize progression. This means as you become more advanced, you should make your workouts more difficult each week or in every training phase.

11. How much weight should a beginner lift?

Individuals will have different weight requirements. It will vary depending on which rep scheme is used. It is actually a good idea to try different things. When it is possible, you should make your sets difficult and very close to failure.

For compound exercises (like the ones mentioned above), try to feel as if you could have done 1-3 more reps if you were pushing to your limits.

On the other hand, you can get closer to total failure by doing isolation exercises (that only train one muscle, such as a leg extension and lateral raise).

12. What amount of cardio should a beginner do to get fit?

Your overall goal will determine your cardio recommendations. It may not even be necessary for most people to do additional cardio. Cardio will not have the same effect on your body as focusing on weight loss and building strength over time.

Light cardio is a good option for those who want to stay healthy. Walking will help improve your body's ability to recover, balance, and handle stressors in life.

Losing body fat is something you should focus on. You can add cardio to your workouts to help you get past plateaus, however, it might not be necessary.

Many people believe cardio is necessary for body composition. It's vital for your general health and can have a negative impact on your ability to progress in the gym. This depends on what type of cardio you do and how intense it is. Also, it depends on how quickly you recover.

13. How can a beginner build muscle mass?

Be consistent in your training and hit each muscle group a minimum of 2 times per week. You should also be able to lift the appropriate volume and weight for your abilities.

Be consistent. Train hard. Keep moving. Although it is time-consuming and requires effort, the process is quite simple.

14. How many days per week should I exercise?

What number of days per week are you able to exercise? This is the most important question you need to answer.

You should do at least 2 workouts per week to make progress. The ideal number of workouts is between 3 and 4 per week. You can train more often depending on your goals, experience and fitness level. To see muscle growth, you should do resistance training at least twice per week.

It is a good idea to do full-body workouts (2-4 days per week) and upper/lower training sessions (4 days per week). This will enable you to train at the optimal frequency to maintain or build lean body mass.

15. What's a good 5-day workout routine?

An upper/lower or push/pull/legs exercise, done in a rotating training-day fashion, would make a good 5-day routine. On your fifth training day, you could do an upper/lower/push/pull split and a "weaknesses" day.

If your goal is to optimize your training, we would recommend that you avoid the traditional body-part split. They can be very useful for those who are just working out for fun.

16. What can I do to quickly build muscle?

It takes patience and perseverance to build muscle. You won't get there faster than your body can naturally through optimal training, nutrition, and lifestyle habits.

Supplements on the other hand can certainly help with nutrition. Protein Shakes are beneficial if it is difficult to meet your daily protein needs. Mass-gainer shakes can be beneficial if you are having trouble meeting your daily calories. Creatine is a great way to improve your performance and build muscle faster. Water is, naturally, the driving force behind all things. You should be focusing on your diet, exercise, lifestyle, and supplement as necessary. This is how you will build muscle optimally.

17. Is it better to do a full-body workout every day?

Full-body workouts can be beneficial for advanced bodybuilders who do them 6 times per week. However, it is not very common.

It is possible to do a full-body workout daily, but it depends on how you organize your training and the intensity with which you train from session to session.

It would be a good idea to do full-body exercises 3-4 times per week for most people. For recreational lifters, this would be more beneficial.

18. How many days per week should I exercise to build muscle?

To build muscle, you will need to do at least 2 days of body training using progressive overload.

Three full days of training is better than none. Once you start training four days per week, your training volume and frequency will be optimal for most lifters.

Unfortunately There is no one right split but most people will benefit from a 4-day upper/lower split. This is the most effective way to build muscle.

19. Is it okay to lift weights daily?

It all depends on how you align your training and what you do. For most, daily weight lifting is completely unnecessary. You will quickly get injured and burned out if you train with high intensity every single day.

You should find a weight training program that you can stick with for 3-5 days per week. It should be well-thought-out, have a suitable volume, and split. Instead of trying to achieve a certain goal, try to chase the next one. You can improve your lifts by doing this. It will also help you in the long term.

20. Do you think exercising every day is bad?

It depends on how you approach things. Many people exercise at least once a week. You will need to be aware of a few things.

If you have a specific goal, it is important to follow a resistance training program. It should be the focus of all your training. It will be the center of all other forms of exercise. For most recreational lifters, this will be between 3 and 5 days per week.

You'll also want to make sure that any exercise you choose doesn't limit your ability to recover and push yourself during your main weight training sessions. Walking, yoga, and other recreational activities are all good options for exercising daily.

You don't want your weight training program to be combined with another high-intensity activity. They will work in opposite directions.

21. Is it okay to go to the gym every single day?

It all depends on how you train at the gym. If you want to grow mass, you need to allow your body to rest.

It may be okay if you go to the gym every day out of habit, but not for weight lifting. It might be okay if you split your workouts between mobility work, cardio, and weight lifting.

It's unnecessary to go to the gym every single day unless you are a competitive athlete. To make yourself more human, you might consider other hobbies.

Obsessive behaviors that lead to unhealthy habits can result from going to the gym every single day for recreational lifting. Concentrate on three to five days per week and focus your time on other priorities.

22. What should I do during rest days?

Take a complete rest day. You should eat in a consistent manner with your goals. Active recovery is another option that you can make in many ways. It is a gentle activity that helps you get your blood flowing and isn't too stressful.

Recovery walks, yoga, mobility work, and other activities are all examples of active rehabilitation.

Tips for choosing the right workout

It is essential to choose the right exercise program according to your goals, or else you’re setting yourself up for failure. These are our top 8 tips to help you choose the right workout for your goals.

  1. Choose a workout program that suits your level of experience: Seems simple right? Even though many people are just starting to lift weights, they still prefer plans for more experienced lifters or pro bodybuilders. A plan that is tailored to your abilities will give you faster results. Start your journey with a beginner exercise routine.
  2. Clarify your goals: We asked our readers what their primary goal was, and the most popular response was to "build muscle and burn fat." This is impossible unless you are a beginner or using steroids. Before you start a workout program, think about what your goals are. Are you looking to gain muscle or shed fat? Are you looking to improve your sports performance? Are you looking to improve your endurance? The clearer your goal, the easier it will be to find the right plan and the better your results.
  3. Consider your lifestyle before you choose a workout: Do not try to fit a 5 to 6-day workout into your busy schedule. You will fail, skip days and not be able to recover. A workout that takes only 3 days to complete would be better. Consider how much time you are able to devote to working out.
  4. You should choose a routine that you can stick with: For the entire duration. Many workout plans are set for a specific time period. For example, 8-10 weeks. It won't be enough to achieve the best results if the routine is followed for only 4-5 weeks. Periodization routines should be monitored for this as your workload increases with each workout.
  5. Before you choose a workout program, it is important to know your body type: Many new lifters don't know how different body types impact results. A 6'2" man who is thin may get totally different results than a 5'5" man with a thick build. To maximize your results, it is important to understand your body and the best workouts to use.
  6. Be realistic about your expectations: You have seen fitness models and magazine covers on social media. These are not the results you can expect within 3 months of starting training. You'll lose motivation if you set unrealistic expectations. These people often exercise for more than 10 years, and it's their full-time job. Set small goals to improve your physique, and don't compare yourself with others.
  7. Choose a plan that you can do together: Motivation is the key to long-term success in any aspect of fitness. It's great to train with a partner. You can have more fun while working out together and keep each other motivated. You should choose a partner who is slightly more skilled than you. If your goal is to lose fat, then they will be slightly slimmer. If you are aiming to build muscle, they will be slightly larger and more powerful. This will make you more competitive as you match your training partners.
  8. Your diet is just as important as your workout routine: Even if you have the best plan, if you don't provide the nutrition you need to achieve your goals, you won't succeed. To calculate your calories, use our BMR calculator and then select the right diet plan for yourself. You can also find healthy recipes that will keep the whole game interesting.