Best exercises for guaranteed muscle gain


Targeting multiple muscle groups, squats are effective for building strength and muscle mass in the legs, glutes, and lower back.


This compound exercise engages the entire body, emphasizing the muscles of the back, hamstrings, glutes, and core, promoting overall muscle growth.

Bench Press

A classic exercise for upper body strength, bench presses primarily target the chest muscles (pectorals), shoulders (deltoids), and triceps.


These bodyweight exercises engage the back muscles, biceps, and forearms, promoting muscle growth and upper body strength.

Barbell Rows

An effective back exercise, barbell rows target the muscles of the upper and mid-back, including the latissimus dorsi, rhomboids, and traps.

Overhead Press

Also known as the military press, this exercise targets the shoulder muscles (deltoids), triceps, and upper chest, promoting upper body strength and muscle growth.

Dumbbell Lunges

Lunges target the muscles of the legs, including the quadriceps, hamstrings, and glutes, helping to build lower body strength and muscle mass.