Free Exercise Guides With Diagrams
Workouts, Exercise Guides And Home Gym Plans
Learn how to do every exercise with clear diagrams, numbered steps, common mistakes and sets and reps. Then put them together with workout plans built for the gym or your garage.
Exercise Library
Browse Exercises By Muscle Group
Pick a muscle group to see every guide that trains it, from beginner moves to advanced variations.
Chest
Presses, push-ups and flyes for a stronger chest.
Back
Rows, pulldowns and pull-ups for width and thickness.
Shoulders
Presses and raises for all three delt heads.
Arms
Curls and extensions for biceps, triceps and forearms.
Legs
Squats, lunges and hinges for quads and hamstrings.
Glutes
Hip thrusts, bridges and kickbacks.
Abs
Crunches, raises and holds for your abs.
Core
Planks, carries and anti-rotation work.
Use What You Have
Browse Exercises By Equipment
No gym? Start with bodyweight. Building a home gym? Find the moves that make the most of every piece.
Fresh Guides
Latest Exercise Guides
Every guide includes a diagram, step-by-step form cues, the muscles worked and the mistakes to avoid.
New exercise guides are on the way.
Put It Together
Popular Workout Plans
Ready-made routines with exercises, sets, reps and rest times, so you know exactly what to do each day.
Beginner Workout Plan
A simple three-day plan to learn the basics.
Full Body Workout
Train everything in one session, two to four times a week.
Home Workout Plan
Minimal equipment, real progress.
HIIT Workout
Short intervals that get your heart rate up fast.
Push Pull Legs Split
A classic split for steady strength and muscle gains.
Upper Body Workout
Chest, back, shoulders and arms in one session.
Train At Home
Build Your Home Gym
Every exercise guide shows the equipment you need and a home gym option that can handle it. Start with our buyer guides and hands-on reviews.
All-In-One Trainers
One Machine, Hundreds Of Exercises
Force USA all-in-one trainers combine a power rack, Smith machine, cable crossover and more in a single footprint.
Our Approach
How We Write Our Guides
Workouts.org guides are written to be practical, plain-spoken and easy to follow.
Clear Diagrams
Start and finish positions with the working muscles highlighted.
Step-By-Step Form
Numbered steps and cues you can follow mid-set.
Honest Equipment Picks
Gear suggestions only where they genuinely fit the exercise.
Our guides are for general education and are not medical advice. Read our medical disclaimer and talk to your doctor before starting a new exercise program.