13 Muscle-Building Workouts to Get You Ripped
Building muscle isn’t just about looking good—it’s about increasing strength, enhancing endurance, and boosting your overall fitness. Whether you’re a beginner or an advanced lifter, there are muscle-building workouts to suit all levels and goals. From at-home workouts to gym-based routines, this guide will break down 13 effective workouts designed to maximize muscle gain across all body areas.
1. Full-Body Muscle-Building Workout
One of the most effective ways to build muscle is to hit every major muscle group in a single workout. Full-body routines help you build mass, improve coordination, and enhance muscle definition.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Squats | 4 | 8-10 | Legs, Glutes |
| Bench Press | 4 | 8-10 | Chest, Triceps |
| Deadlifts | 3 | 6-8 | Back, Legs |
| Pull-Ups | 3 | 6-8 | Back, Biceps |
| Dumbbell Shoulder Press | 4 | 8-10 | Shoulders |
This full-body muscle-building workout is ideal for those who prefer to target all muscle groups in a single session, making it especially useful for muscle-building workouts for beginners or those with limited time.
2. Barbell Complex for Muscle Building
The barbell complex is a high-intensity workout that combines compound lifts to build strength and muscle mass quickly. It’s excellent for those looking to enhance muscle size while also improving conditioning.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Deadlift | 4 | 6-8 | Back, Legs |
| Bent-over Rows | 4 | 6-8 | Back, Biceps |
| Power Cleans | 4 | 6-8 | Full Body |
| Front Squats | 4 | 6-8 | Legs, Glutes |
| Overhead Press | 4 | 6-8 | Shoulders, Triceps |
A barbell complex targets multiple muscles at once, making it an efficient muscle-building workout with weights that can be done in the gym. With minimal rest between sets, you’ll also burn fat while building muscle.
3. Dumbbell Muscle-Building Routine
If you’re looking to build muscle with dumbbells, this routine is perfect. Dumbbells allow for more range of motion and balance work, making them a great option for muscle-building workouts with dumbbells.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | Chest, Triceps |
| Dumbbell Rows | 4 | 8-10 | Back, Biceps |
| Dumbbell Lunges | 4 | 10-12 | Legs, Glutes |
| Dumbbell Shoulder Press | 4 | 8-10 | Shoulders |
| Dumbbell Bicep Curls | 4 | 8-10 | Biceps |
This muscle-building workout with dumbbells is flexible enough to be done in both the gym and at home if you have access to dumbbells.
4. Leg Muscle-Building Workout
Leg muscles often get neglected, but strengthening them is crucial for overall muscle balance and athletic performance. This leg-focused workout emphasizes size and strength.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Squats | 4 | 8-10 | Legs, Glutes |
| Romanian Deadlifts | 4 | 8-10 | Hamstrings, Glutes |
| Lunges | 3 | 12-15 | Legs, Glutes |
| Leg Press | 3 | 8-10 | Legs, Quads |
| Calf Raises | 4 | 15-20 | Calves |
This routine will add muscle mass to your legs, making it a perfect addition to any leg muscle-building workout.
5. Chest and Triceps Muscle-Building Workout
The chest and triceps often work together, making them ideal for a combined workout. Focus on heavy lifts and full range-of-motion exercises to build strength and size.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Bench Press | 4 | 8-10 | Chest, Triceps |
| Incline Dumbbell Press | 4 | 8-10 | Upper Chest, Triceps |
| Chest Flyes | 4 | 8-10 | Chest |
| Tricep Dips | 3 | 8-10 | Triceps |
| Skull Crushers | 3 | 8-10 | Triceps |
For those wanting to develop a solid chest and defined arms, this muscle-building workout chest and triceps will give you the perfect upper-body pump.
6. Back and Biceps Muscle-Building Workout
A strong back and biceps not only help in daily activities but are also key for improving posture and strength. This workout is tailored to give you a strong upper body.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Pull-Ups | 4 | 6-8 | Back, Biceps |
| Barbell Rows | 4 | 6-8 | Back, Biceps |
| Dumbbell Rows | 4 | 8-10 | Back, Biceps |
| Barbell Curl | 4 | 8-10 | Biceps |
| Hammer Curls | 4 | 8-10 | Biceps, Forearms |
This back and biceps muscle-building workout is designed for muscle hypertrophy and improved arm definition.
7. Muscle-Building HIIT Workout
For those who want to combine muscle-building with fat-burning, a muscle-building HIIT workout can help you achieve your goals faster by keeping your heart rate elevated while building muscle.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Burpees | 3 | 20 | Full Body |
| Dumbbell Thrusters | 3 | 10 | Shoulders, Legs |
| Mountain Climbers | 3 | 30 sec | Core, Full Body |
| Jump Squats | 3 | 15 | Legs, Glutes |
| Push-Ups | 3 | 15 | Chest, Triceps |
This muscle-building HIIT workout combines high-intensity exercises with strength moves, making it ideal for anyone who wants to lose fat and gain muscle.
8. Arm Muscle-Building Workout
Focused arm workouts help increase the size and strength of the biceps, triceps, and forearms. This routine targets all the muscles in your arms to give you those bulging guns.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Barbell Curl | 4 | 8-10 | Biceps |
| Tricep Pushdowns | 4 | 8-10 | Triceps |
| Dumbbell Hammer Curl | 4 | 8-10 | Biceps, Forearms |
| Overhead Tricep Extension | 3 | 8-10 | Triceps |
| Preacher Curl | 3 | 8-10 | Biceps |
This arm muscle-building workout is perfect for anyone looking to carve out impressive arm definition.
9. Glutes and Legs Workout
The glutes play a crucial role in your overall muscle balance, and developing them can improve both aesthetics and athletic performance. This glute and leg muscle-building workout will fire up your lower body like never before.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Hip Thrusts | 4 | 10-12 | Glutes, Hamstrings |
| Bulgarian Split Squats | 4 | 10-12 | Glutes, Quads |
| Romanian Deadlifts | 4 | 8-10 | Glutes, Hamstrings |
| Glute Bridges | 3 | 15 | Glutes |
| Squats | 4 | 8-10 | Legs, Glutes |
This workout is a comprehensive glute and leg muscle-building workout, perfect for anyone looking to improve the size and shape of their lower body.
10. At-Home Muscle-Building Routine
Don’t have access to a gym? No worries! You can still build muscle with muscle-building workouts at home, utilizing bodyweight and minimal equipment.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Push-Ups | 4 | 15-20 | Chest, Triceps |
| Bodyweight Squats | 4 | 15-20 | Legs, Glutes |
| Lunges | 3 | 12-15 | Legs, Glutes |
| Plank | 3 | 30 sec | Core |
| Tricep Dips | 3 | 12-15 | Triceps |
This at-home muscle-building workout for beginners is a simple yet effective way to start your muscle-building journey.
11. Compound Movements Muscle-Building Workout
Compound movements are key for maximizing muscle gain because they target multiple muscle groups at once. This workout incorporates heavy lifts that stimulate the most muscle growth.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Squats | 4 | 6-8 | Legs, Glutes |
| Deadlifts | 4 | 6-8 | Back, Legs |
| Bench Press | 4 | 6-8 | Chest, Triceps |
| Pull-Ups | 3 | 6-8 | Back, Biceps |
| Overhead Press | 4 | 6-8 | Shoulders |
These compound movements workouts are perfect for anyone aiming to build size and strength in record time.
12. Shoulder Muscle-Building Workout
Shoulders give your upper body a wide, powerful appearance. Focusing on shoulder isolation exercises will help you build mass and definition.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Shoulder Press | 4 | 8-10 | Shoulders |
| Lateral Raises | 4 | 10-12 | Shoulders |
| Front Raises | 4 | 10-12 | Shoulders |
| Arnold Press | 4 | 8-10 | Shoulders |
| Shrugs | 3 | 15 | Traps, Shoulders |
This shoulder muscle-building workout is designed to give you well-rounded shoulder development.
13. Toning and Muscle-Building Workout for Women
For women looking to both tone and build muscle, this workout combines resistance exercises with high-intensity moves to help burn fat and increase muscle tone.
| Exercise | Sets | Reps | Focus Area |
|---|---|---|---|
| Bodyweight Squats | 4 | 15 | Legs, Glutes |
| Dumbbell Lunges | 4 | 12 | Legs, Glutes |
| Push-Ups | 4 | 15 | Chest, Triceps |
| Plank with Arm Lift | 3 | 10 | Core, Shoulders |
| Glute Bridges | 4 | 20 | Glutes |
This muscle-building workout for women focuses on both toning and building muscle across multiple areas of the body.
