Want to SCULPT your dream body at the gym but don’t know where to start?
We have all been there before, being the newbie at the gym.
It is normal to feel unsure of what to do amidst the jungle of weights and equipment in the room. 😕
But building your dream body doesn’t have to be such a mystery.
This guide will arm you with the knowledge and confidence that will set you on the right path to creating your dream physique.
Find The Best Workout-Split That Suits Your Schedule
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Before embarking on this journey, you will need to select the best workout split that suits you.
A workout split is a goal-oriented plan 🎯for the entire week.
Choosing a workout split is also highly dependent on time⏰.
Here are a few options to choose from:
- Full body workout (3 Days a week)
- Focus on training all major muscle groups every session
- Upper/lower split (4 Days a week)
- Splitting between upper-body and lower-body exercises
- Suitable more for intermediate lifters
- Push/Pull/Legs
- Workouts are split into pushing and pulling motions
- Usually suitable for advanced or intermediate lifters
- Body Part Split (5 – 6 days a week)
- AKA the Bro Split
- Dedicate each workout to one or two muscle groups
- Ideal for advanced lifters that want to target specific muscle groups
After selecting the perfect workout split, it’s finally time to learn more about the different exercises.
Exercises For Building Chest Muscles
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The chest is made up predominantly of three different parts, the upper, lower and middle.
To obtain a well-rounded chest, all three parts must be worked out🏋️.
Each part contributes to the overall shape and definition of the chest.
Here are some of the best Chest exercises and which part they predominantly work.
- Barbell Bench Press: A classic exercise that often targets the upper and middle chest. It also works the triceps and the shoulder.
- Incline Bench Press: Specifically targets the upper chest.
- Cable Flys: Primarily targets the middle chest, focusing on isolating the pectoral muscles for improved definition
- Decline Bench Press: Focuses on the lower chest, and helps to build mass in the chest.
Combining these 4 Chest exercises will ensure a well-developed and well-rounded chest.
Effective Exercises To Build Back Muscles
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A strong back is the foundation of overall fitness💪.
Your back muscles play a vital role in supporting your spine, improving posture, and enhancing your athletic performance.
Improvement in posture also correlates to reduced back pain and injury as well.
Here are our top recommendations for back exercises.
- Lat Pull-downs: One of the main muscles that target the lats, which helps to build the appearance of a “v-shape” to the upper body.
- Pull-ups: One of the best bodyweight exercises, a proper pull-up works not just the back but also the entire body like abs, shoulders and biceps.
- Deadlift: Just like pull-ups, the deadlift works the entire body from legs to lower back to arms.
Usually, these 3 main exercises are fully sufficient for beginners or even intermediate lifters.
Upon becoming more advanced, other exercises that can also be included are the bend-over barbell rows or the seated rows.
Gym Exercise For Legs
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Legs are the part of the body that is often neglected.
Well-balanced leg muscles are a crucial part of the body as they help stabilise it.
Lower body muscles create a strong and stable foundation for the body.
Here are a few of the top leg exercises that are essential in building leg muscles:
- Squats: The king👑of compound exercises, just by doing this one exercise, you are not only able to target the entire leg, but it also activates various body parts, which makes it a very efficient and useful exercise.
- Leg presses: If squatting with free weights seems scary, leg presses are always a good alternative, they also effectively target the legs while being more controlled and safe.
- Calf Raises: Most people target the quads but often forget about the smaller muscles in the leg like the calf, doing calf raises will not only help in your stability but also explosiveness in running or jumping.
For most lifters, these 3 exercises make up the most of a leg day workout.
Exercises To Focus On The Glutes
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Glutes the other major part of the leg muscles that more people even rarely know exists.
Where are the glutes located🤔?
They are the buttocks region and play an essential role in pelvic alignment and lower back support.
For the glutes, usually, a combination of deadlifts and squats also helps to train it.
But if you are looking for something that specifically targets it, these few exercises could help.
- Hip Thrust – The hip thrust specifically trains muscles near the hip, which include the lower back and the glutes as well
- Glute Bridge – A bodyweight exercise that can be done anywhere that specifically targets the glutes.
Usually, the glutes are trained in conjunction with leg day.
So typically, a good leg day would comprise squats, leg presses, calf raises, hip thrusts and finally glute bridges.
All 5 of these perfectly target the muscles in the lower body.
Rest And Recovery
After going through all the different exercises targeting different muscle groups, there is another thing that is essential for building the dream physique.
Working hard at the gym and exercising is important, but having enough rest for your body is also essential.
Always remember that you should always allow your body to get sufficient rest by slotting in rest days having enough sleep and even eating right🥗.
Remember at the end of the day, attaining your dream physique is not just about working hard, but also eating clean and resting well.
All these small little things done right will essentially help you to attain your dream physique.
Now, armed with your new knowledge and determination, it’s time to hit the gym and start sculpting your dream physique.
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