The optimal number of exercises per workout depends on factors like individual goals, workout routine split, fitness level, and time availability. For most individuals, performing 4–8 exercises per workout ensures balanced training, supports recovery, and facilitates progress.
Beginners typically benefit from 4–6 exercises per session, emphasizing foundational compound movements such as squats and bench presses to build strength and engage multiple muscle groups. Intermediate and advanced trainees may include 5–8 exercises, blending compound and isolation movements to target specific areas for hypertrophy or strength gains.
A balanced exercise distribution might include 2–4 compound exercises and 1–3 isolation exercises per session to ensure a comprehensive and effective workout.
The number of exercises per muscle group depends on the workout split and specific workout day. Full-body workouts generally include 1–2 exercises per major muscle group. Split routines, such as push-pull-legs or upper-lower splits, allow for 2–4 exercises per muscle group. For example, a push-day workout might involve 2–3 chest exercises, 2 shoulder exercises, and 1–2 tricep exercises, while a pull-day workout could include 2–3 back exercises and 1–2 bicep exercises.
The number of exercises significantly influences training volume and workout length.
How Many Compound Exercises Should You Do Per Workout?
Compound exercises engage multiple joints and muscle groups in a single movement, making them effective for strength building and overall fitness.
You should do 2–4 compound exercises per workout session. Beginners benefit from focusing on 2–3 exercises to build foundational strength and technique. Intermediate and advanced lifters can handle 3–4 exercises per session to target strength, power, or hypertrophy. The number of compound exercises depends on training goals, experience, and session intensity.
Compound exercises support progressive overload, which drives muscle and strength gains.
Stasinaki et al. (2015), in their study “Muscle Strength, Power, and Morphologic Adaptations After 6 Weeks of Compound vs. Complex Training in Healthy Men”, found that compound and complex training protocols can increase strength in exercises like bench press, leg press, and Smith machine box squats by up to 18–35% over six weeks, along with enhanced jumping and throwing performance.
Compound exercises enhance functional fitness, improve muscle coordination, and maximize workout efficiency. Common examples of compound exercises include squats, deadlifts, bench presses, pull-ups, and overhead presses.
Incorporating these multi-joint movements into workout programming enhances results across fitness levels.
How Many Isolation Exercises Should You Do Per Workout?
Isolation exercises target specific muscles by engaging a single joint during the movement.
A typical workout includes 1–3 isolation exercises. Beginners can focus on 1–2 isolation exercises to complement compound movements. Intermediate and advanced lifters might use up to 3 isolation exercises to refine specific muscles. The number of isolation movements in a workout routine depends on training volume and goals, such as hypertrophy or strength gains.
Single-joint movements emphasize specific muscle activation. Research highlights their role in correcting imbalances, improving aesthetics, and enhancing particular muscle sections.
Schoenfeld (2002), in the study “Accentuating Muscular Development Through Active Insufficiency and Passive Tension”, and Gentil et al. (2017), in their review “A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training”, show that while isolation exercises do not outperform compound movements for overall hypertrophy, they target specific muscles effectively.
Examples of isolation exercises include bicep curls, tricep pushdowns, leg extensions, and lateral raises. These exercises improve muscle symmetry, enhance weaker muscle groups, and help address imbalances. This specificity of isolation movements makes them an essential part of workout programming.
How Many Exercises Should You Do Per Muscle Group?
You should do 2–4 exercises per session per target muscle group. The exact number of exercises per muscle group depends on your training goals, fitness level, and workout routine split.
For beginners or those following full-body workouts, 1–2 exercises per muscle group ensure balanced development. More advanced lifters or those on body-part splits may perform up to 3–4 exercises to increase training volume and focus on specific muscle groups.
Selecting the right number and type of exercises ensures proper muscle group targeting. Compound movements provide overall strength and growth, while isolation exercises refine specific areas. Balanced exercise distribution helps avoid overtraining and ensures consistent progress.
Examples of exercise order can vary depending on the workout split and structure. Workout routines and the recommended number of exercises per muscle group for each workout are listed below.
- Full-Body Workout: A full-body workout involves performing 1–2 exercises per muscle group to train all major muscles in a single session. This approach ensures balanced development and suits beginners or those with limited training time.
- Upper-Body Workout: An upper-body workout targets the chest, back, shoulders, and arms with 2–4 exercises per muscle group. This structure enhances strength, muscle definition, and symmetry when paired with a lower-body routine.
- Lower-Body Workout: A lower-body workout includes 2–4 exercises per muscle group to target the quadriceps, hamstrings, glutes, and calves. It focuses on building foundational strength and promoting hypertrophy while addressing specific muscle weaknesses.
- Push-Day Workout: A push-day workout emphasizes 2–3 exercises per muscle group for the chest, shoulders, and triceps. It develops pushing strength and upper-body muscle growth, making it ideal for a Push-Pull-Legs (PPL) split.
- Pull-Day Workout: A pull-day workout incorporates 2–3 exercises for the back and 1–2 for the biceps and rear deltoids. It builds pulling strength and enhances upper-body muscle development through varied pulling movements.
Full Body Workout
A full-body workout involves training all major muscle groups within a single session. A full-body workout is versatile and suitable for various fitness goals, from building strength to improving endurance. This workout routine is ideal for beginners, those with limited training time, or individuals looking to maximize overall muscle activation.
For a full-body workout, performing 1–2 exercises per muscle group ensures balanced training and avoids overloading. Beginners can start with 1 exercise per muscle group, while intermediate and advanced individuals may include 2 exercises for more comprehensive development.
Major muscle groups and their recommended number of exercises per session in a full-body workout are listed below.
- Chest: 1–2 exercises
- Back: 1–2 exercises
- Legs: 1–2 exercises
- Shoulders: 1 exercise
- Arms (Biceps/Triceps): 1 exercise each
- Core: 1 exercise
Varying full-body workout versions, such as workout A and workout B, help ensure a balanced development of major muscle groups. The rotation of exercises targets different angles and muscle fibers, preventing adaptation and promoting continual progress. For instance, a squat in one session could be replaced by a lunge in the next.
Exercise distribution per muscle group, exercise type, and examples of a full-body workout routine are illustrated in the table below.
| Muscle Group | Exercise Type | Example Exercises |
|---|---|---|
| Chest | Compound, Isolation | Bench Press, Dumbbell Flyes |
| Back | Compound, Isolation | Pull-ups, Bent-over Rows, Back Extensions |
| Legs | Compound, Isolation | Squats, Leg Curls |
| Shoulders | Compound, Isolation | Overhead Press, Lateral Raises |
| Arms (Biceps) | Isolation | Bicep Curls |
| Arms (Triceps) | Isolation | Tricep Pushdowns |
| Core | Isolation | Ab Crunches, Leg Raises |
This table provides a framework for structuring exercises in a full-body workout, ensuring balanced development across all muscle groups.
Upper-Body Workout
An upper-body workout focuses on training the muscles of the chest, back, shoulders, and arms. The primary purpose of an upper-body workout is to build upper-body strength, improve muscle definition, and enhance performance. This workout is often paired with a lower body routine for a balanced training program.
For an upper-body workout, performing 2–4 exercises per major muscle group is recommended. Beginners may focus on 2 exercises per muscle group to build foundational strength, while intermediate and advanced individuals can increase to 3–4 exercises for greater muscle activation and hypertrophy.
Major muscle groups and their recommended number of exercises per session in an upper-body workout are listed below.
- Chest: 2–3 exercises
- Back: 2–3 exercises
- Shoulders: 2–3 exercises
- Arms (Biceps/Triceps): 1–2 exercises each
Varying workout versions, such as alternating between upper-body workout A and workout B, ensure balanced development. These workout variations target muscle groups from different angles, prevent adaptation, and enhance overall strength and muscle symmetry. For instance, one session might include a barbell bench press for the chest, while another focuses on an incline dumbbell chest press.
Exercise distribution per muscle group, exercise type, and examples of an upper-body workout routine are illustrated in the table below.
| Muscle Group | Exercise Type | Example Exercises |
|---|---|---|
| Chest | Compound, Isolation | Bench Press, Machine Chest Flyes |
| Back | Compound, Isolation | Lat Pulldowns, Bent-over Rows, Back Extensions |
| Shoulders | Compound, Isolation | Overhead Press, Lateral Raises, Front Raises |
| Arms (Biceps) | Isolation | Bicep Curls |
| Arms (Triceps) | Isolation | Tricep Pushdowns |
This table illustrates how exercises can be distributed across the muscle groups in an upper-body workout.
Lower Body Workout
A lower-body workout targets the muscles of the legs such as quadriceps, hamstrings, glutes, and calves. Lower-body workouts are often paired with upper-body routines for a complete upper-lower workout routine.
For a lower-body workout, performing 2–4 exercises per muscle group is recommended. Beginners can start with 2 exercises per muscle group to develop foundational strength, while intermediate and advanced individuals can increase to 3–4 exercises to enhance muscle hypertrophy and address specific weaknesses.
Muscle groups and their recommended number of exercises per session in a lower-body workout are listed below.
- Quadriceps: 2–3 exercises
- Hamstrings: 2–3 exercises
- Glutes: 2–3 exercises
- Calves: 1–2 exercises
Varying workout versions, such as alternating between lower-body workout A and workout B, ensure balanced development. Variations target muscles from different angles and fiber types, promoting continual progress. For example, a squat in one session might be replaced by a split squat in the next to change the movement pattern and muscle activation.
Core/abdominal exercises, such as planks or hanging leg raises, can be incorporated into a lower-body routine to improve core strength and stability.
Exercise distribution per muscle group, exercise type, and examples of a lower-body workout routine are illustrated in the table below.
| Muscle Group | Exercise Type | Example Exercises |
|---|---|---|
| Quadriceps | Compound, Isolation | Squats, Leg Extensions |
| Hamstrings | Compound, Isolation | Romanian Deadlifts, Hamstring Curls |
| Glutes | Compound, Isolation | Hip Thrusts, Glute Kickbacks |
| Calves | Isolation | Standing Calf Raises, Seated Calf Raises |
| Core (Optional) | Isolation | Planks, Hanging Leg Raises |
This table illustrates how exercises can be distributed across the muscle groups in a lower-body workout.
Push-Day Workout
A push-day workout focuses on training the muscles involved in pushing movements, including the chest, shoulders, and triceps. Its primary goal is to build strength and muscle in the upper body through exercises that extend the arms or move the body away from an object. A push-day workout is part of the Push-Pull-Legs (PPL) split.
For a push-day workout, performing 2–3 exercises per major muscle group is recommended. Beginners can focus on 2 exercises per muscle group to build a solid foundation, while intermediate and advanced individuals may increase to 3 exercises for greater muscle activation and variety.
Muscle groups and their recommended number of exercises per session in a push-day workout are listed below.
- Chest: 2–3 exercises
- Shoulders: 2–3 exercises
- Triceps: 1–2 exercises
Exercise distribution per muscle group, exercise type, and examples of a push-day workout routine are illustrated in the table below.
| Muscle Group | Exercise Type | Example Exercises |
|---|---|---|
| Chest | Compound, Isolation | Bench Press, Incline Dumbbell Flyes |
| Shoulders | Compound, Isolation | Overhead Press, Lateral Raises, Front Raises |
| Triceps | Isolation | Overhead Tricep Extensions, Tricep Pushdowns |
This table illustrates how exercises can be distributed across the muscle groups in a push-day workout.
Pull-Day Workout
A pull-day workout focuses on training the muscles involved in pulling movements, including the back, biceps, and rear deltoids. The primary purpose is to build upper body strength and muscle development through exercises that pull objects toward the body or move the body closer to an object. This workout is part of the Push-Pull-Legs (PPL) split.
For a pull-day workout, performing 2–3 exercises per major muscle group is recommended. Beginners can start with 2 exercises per muscle group to establish a solid foundation, while intermediate and advanced individuals may increase to 3 exercises for enhanced muscle engagement and hypertrophy.
Muscle groups and their recommended number of exercises per session in a pull-day workout are listed below.
- Back: 2–3 exercises
- Biceps: 1–2 exercises
- Rear Deltoids: 1–2 exercises
Exercise distribution per muscle group, exercise type, and examples of a pull-day workout routine are illustrated in the table below.
| Muscle Group | Exercise Type | Example Exercises |
|---|---|---|
| Back | Compound, Isolation | Pull-ups, Bent-over Rows, Pullovers |
| Biceps | Isolation | Barbell Curls, Hammer Curls |
| Rear Deltoids | Isolation | Face Pulls, Reverse Flyes |
This table illustrates how exercises can be distributed across the muscle groups in a pull-day workout.
How Many Exercises Should Beginners Do Per Workout?
Beginners should perform 4–6 exercises per workout, focusing on a mix of compound movements and basic isolation exercises. Aiming for 1–2 exercises per major muscle group per session, beginners can use compound movements like squats and push-ups to build a solid foundation by engaging multiple muscle groups, while isolation exercises such as bicep curls and leg extensions refine specific muscles and technique.
Starting with full-body workout routines alternating between Workout A (squats, bench press, planks) and Workout B (deadlifts, overhead press, rows) ensures comprehensive muscle group training and sustained engagement. Gradual progression is vital, as this variation promotes balanced development, prevents plateaus, and supports long-term fitness progress.
How Many Exercises Should Intermediate Trainees Do Per Workout?
Intermediate trainees should perform 5–8 exercises per workout, balancing compound and isolation movements. Typically, 2–3 exercises per major muscle group and 1–2 exercises for smaller muscle groups per session provide the optimal stimulus for adaptation without compromising recovery, allowing trainees to manage higher workloads as their fitness level advances.
Workout variation and progression are critical, with workout splits like push-pull or upper-lower routines enhancing training specificity by targeting related muscle groups within each session. These structured splits promote balanced development, prevent overtraining, and reduce the risk of plateaus by adjusting intensity, volume, and exercise selection systematically over time.
How Many Exercises Should Advanced Trainees Do Per Workout?
Advanced trainees should perform 6–10 exercises per workout, blending compound and isolation movements to maximize muscle engagement and achieve specific training goals. Sessions typically include 3–4 exercises for major muscle groups and 1–3 exercises for smaller muscle groups, facilitating higher training volume to target specific fibers, enhance muscular symmetry, and address weaknesses while ensuring recovery.
This level of training demands precise planning to balance volume, intensity, and recovery effectively. Advanced splits, such as push-pull-legs or specialized routines for targeted regions, combined with periodization techniques alternating hypertrophy-focused and strength-focused phases, ensure consistent adaptation and progress.
Incorporating advanced methods, like supersets, drop sets, and tempo variations, enhances training specificity and long-term effectiveness.
How Many Exercises Should You Do To Build Muscle (Hypertrophy)?
Perform 6–8 exercises per workout to build muscle effectively.
This exercise range includes a mix of compound movements like squats and bench presses, which engage multiple muscle groups, and isolation exercises like bicep curls and lateral raises, which target specific muscles. Adequate volume, intensity, and progressive overload ensure optimal muscle hypertrophy.
How Many Exercises Should You Do To Lose Weight?
Perform 5–7 exercises per workout to support weight loss.
Focus on compound movements like squats, deadlifts, and push-ups to maximize calorie burn and engage multiple muscle groups. Adding isolation exercises like bicep curls can enhance variety and muscle balance while promoting strength and lean muscle preservation.
How Many Exercises Should You Do For Strength?
Perform 4–6 exercises per workout to build strength effectively.
Focus on compound movements like squats, deadlifts, bench presses, and overhead presses to maximize strength gains through heavier loads and efficient muscle recruitment. Incorporate accessory exercises like Romanian deadlifts or pull-ups to address imbalances and enhance overall performance.
Is Doing 3 Exercises Per Workout Enough?
Yes, performing 3 exercises per workout can be sufficient, depending on the individual’s fitness level, goals, and workout structure. For beginners, this approach effectively builds strength, improves technique, and fosters consistency. A focus on compound movements like squats, bench presses, and deadlifts ensures engagement of multiple muscle groups.
In time-restricted situations or during deload phases, 3 well-selected exercises can maintain progress and prevent overtraining. However, for intermediate or advanced trainees, this volume might be insufficient to achieve hypertrophy or strength goals, as they typically require additional exercises to target specific muscle groups and address imbalances.
Is Doing 4 Exercises Per Workout Enough?
Yes, performing 4 exercises per workout can be sufficient, depending on an individual’s fitness level and goals. For beginners, this approach offers a balanced workload, especially when centered around compound movements like squats, bench presses, and rows, which effectively engage multiple muscle groups without overwhelming recovery capacity.
For intermediate and advanced trainees, 4 exercises might suffice during maintenance phases or time-constrained sessions. However, for goals such as hypertrophy or strength building, 4 exercises may lack the volume needed to comprehensively target all muscle groups. In such cases, incorporating accessory or isolation exercises can help enhance progress and address specific areas.
How Many Exercises Per Workout Is Too Much?
The number of exercises per workout that is “too much” depends on individual goals, experience, and recovery capacity. Performing too many exercises can lead to overtraining, reduced workout quality, and inadequate recovery.
The breakdown of exercise counts and their appropriateness is listed below.
- 6 Exercises: Generally appropriate for most beginner, intermediate and advanced trainees focusing on hypertrophy or strength, provided intensity and volume are managed effectively.
- 7 Exercises: Suitable for sessions prioritizing muscle balance and accessory work, especially in hypertrophy training. Can be excessive for beginners or when the intensity is very high.
- 8 Exercises: May work for advanced trainees in split routines with manageable sets and reps. For full-body workouts, this often exceeds practical limits and risks diminishing returns.
- 9 Exercises: Likely excessive unless the workout is low intensity or spread across multiple muscle groups. Signs of inefficiency or fatigue may appear, reducing exercise quality.
- 10 Exercises: Typically too much for most individuals, leading to fatigue, poor recovery, and decreased performance. Could be appropriate for circuit training or endurance-focused goals with light weights and minimal rest.
Signs of excessive number of exercises in a workout are listed below.
- Persistent fatigue or soreness between sessions.
- A decline in exercise form or performance during the workout.
- Inability to complete planned sets and reps with proper intensity.
- Extended workout durations exceeding 90 minutes for most goals.
- Lack of recovery, leading to plateaued or decreased progress.
Tailoring exercise counts to personal goals, experience, and recovery capacity ensuring optimal training outcomes without risking overtraining or inefficiency.
How Many Sets Should You Do Per Workout?
The number of sets you should do per workout depends on your training goals and fitness level. Performing 2–6 sets per exercise is generally effective for most goals, with variations to optimize specific outcomes like strength, hypertrophy, or endurance.
Recommended set ranges based on training goals are shown in the table below.
| Goal | Sets per Workout |
|---|---|
| Strength | 15–25 total sets |
| Hypertrophy | 20–30 total sets |
| Muscular Endurance | 12–20 total sets |
| General Fitness | 12–18 total sets |
Strength training prioritizes fewer exercises with higher sets per lift, typically 4–5 sets, to maximize force production and muscle strength. Hypertrophy workouts distribute moderate sets across more exercises to target muscles comprehensively and stimulate growth. Muscular endurance training employs lower intensity with higher repetitions and moderate set counts to enhance stamina. General fitness routines balance set volume to provide effective workouts while maintaining manageable recovery demands.
Research supports multiple-set training over single-set approaches.
Krieger (2009), in the study “Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression”, found that 2–3 sets per exercise yield significantly greater strength gains (46%) compared to a single set.
Krieger (2010), in the study “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis”, demonstrated that performing multiple sets leads to 40% greater muscle hypertrophy compared to a single set, with 2–6 sets providing progressively increasing effects.
Radaelli et al. (2015), in their study “Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy”, showed that 5 sets per exercise lead to superior strength, muscular endurance, and hypertrophy, particularly in upper arm muscles.
Tailoring your set volume to your goals, experience, and recovery ability ensures optimal results while avoiding overtraining.
How Many Sets Should You Do Per Muscle Group Each Week?
Recommended sets per muscle group per week are listed below.
- Chest: 12–20 sets.
- Back: 14–22 sets.
- Legs (Quadriceps, Hamstrings, Glutes): 12–20 sets each.
- Shoulders: 12–18 sets.
- Biceps: 10–16 sets.
- Triceps: 10–16 sets.
- Calves: 12–18 sets.
- Core/Abs: 8–15 sets.
How Often Should You Train Each Muscle Group?
Training each muscle group at least twice per week is generally optimal for maximizing hypertrophy, as supported by Schoenfeld et al. (2016), though flexibility exists when total training volume is matched, allowing individuals to train 1–3+ times per week based on preference and schedule, as shown by Schoenfeld et al. (2019) and Lasevicius et al. (2019).
Schoenfeld et al. (2016), in their systematic review and meta-analysis “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy” found that training major muscle groups at least twice per week promotes superior hypertrophy compared to once per week, though the benefits of three times per week over twice remain unclear.
Schoenfeld et al. (2019), in their systematic review and meta-analysis “How Many Times Per Week Should a Muscle Be Trained to Maximize Muscle Hypertrophy?”, concluded that resistance training frequency does not significantly impact muscle hypertrophy when volume is equated, enabling flexibility between 1–3+ weekly sessions.
Lasevicius et al. (2019), in their study “Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week”, showed that training muscle groups 2 or 3 times per week results in similar strength and hypertrophy gains, with a slight advantage for twice-weekly training in hypertrophy.
How Long Should a Workout Be?
A workout should typically last 45–75 minutes, depending on individual goals, fitness level, and the type of training performed. This workout duration allows for effective exercise performance, adequate rest between sets, and optimal focus.
The main variables affecting workout length are listed below.
- Training Goals: Strength and hypertrophy workouts may take longer due to heavier loads and longer rest periods, while endurance or circuit-style training tends to be shorter.
- Workout Structure: Full-body routines often require more time than split routines due to the number of muscle groups targeted in a single session.
- Experience Level: Beginners may need shorter workouts to focus on technique and avoid fatigue, while advanced trainees can handle longer sessions with higher intensity.
- Rest Periods: Longer rest between sets increases workout duration, typically seen in strength-focused training, while shorter rest periods reduce overall workout time.
- Exercise Volume: Higher sets, reps, or exercises increase workout length. Adjust volume based on goals and recovery capacity.