Many people step into the gym with one common question in mind: How many exercises in a workout should I do to build muscle effectively? Some believe the more exercises they perform, the better their results. Others stick to minimal training, hoping for the same muscle growth. The truth lies in finding the perfect balance—not too much, not too little.If you’re struggling to gain muscle or feeling fatigued after every session, you might be overtraining or undertraining. The key is to structure your workout smartly, choosing the right number of exercises per session and per muscle group. Let’s break it down.
How Many Exercises in a Workout?
The amount of exercises in each workout is determined by your fitness level and objectives effective exercise routine should consist of a combination of compound movements that engage multiple muscles simultaneously and isolation exercises that focus on specific muscles. Here’s a basic guideline:
Beginners: 4-6 exercises per workout
Intermediate: 5-7 exercises per workout
Advanced: 6-8 exercises per workout
A beginner should focus on full-body workouts with essential movements like squats, bench presses, and deadlifts. Intermediate and advanced lifters can train specific muscle groups per session, increasing exercise variety for better muscle stimulation.
How Many Exercises Per Muscle Group?
To avoid overtraining, it’s important to distribute exercises wisely across muscle groups. Small muscles require fewer exercises than large muscles because they fatigue faster. A simple guideline is:
Small Muscles (biceps, triceps, calves, shoulders): 2-3 exercises
Large Muscles (chest, back, legs): 3-5 exercises
For example, on a chest day, you can include three major exercises: bench press, incline dumbbell press, and chest fly. On an arm day, focusing on bicep curls and hammer curls would be enough to stimulate growth. The key is to train effectively, not excessively.
How often should muscle groups be trained in a week?
Muscle growth depends on training volume, which includes the total number of sets performed per muscle group in a week. According to research, the optimal range for muscle hypertrophy (growth) is:
Beginners should do 10-12 sets per muscle group weekly for optimal growth.
Intermediate lifters should do 12-16 sets per muscle group weekly for muscle growth.
Advanced lifters should aim for 15-20 sets per muscle group weekly for maximum gains.
You can distribute your weekly sets accordingly if you work out a muscle two times a week. For instance, if you perform 12 sets for your chest weekly, you can do 6 sets per session on two different days. This approach allows for better recovery and consistent progress.
How Much Muscle Gain Per Week?
Muscle gain depends on training intensity, diet, and recovery. While some people expect rapid results, muscle-building is a gradual process. Here’s what to expect based on experience level:
Beginners: 0.5 – 1 lb of muscle per week
Intermediate: 0.25 – 0.5 lb per week
Advanced: 0.1 – 0.25 lb per week
Beginners experience rapid muscle growth due to new stimuli in the body. However, as you advance, gains slow down because your muscles adapt. To continue growing, you must increase resistance, improve nutrition, and prioritize recovery.
Best Workout Structure for Muscle Growth
An effective workout plan should target each muscle group at least twice per week. Here’s an example:
Day 1: Chest & Triceps
Bench Press – 4 sets
Perform 3 sets of Incline Dumbbell Press.
Pectoral Expansion Exercise – Perform Three
Triceps Dips – 3 sets
Day 2: Back & Biceps
Deadlifts – 4 sets
Lat Pulldown – 3 sets
Bicep Curls – 3 sets
Perform 3 sets of Hammer Curls
Day3: Lower Body Workout
Squats – 4 sets
Leg Press – 3 sets
Hanging Leg Raises – 3 sets
Day 4: Rest
Day 5: Shoulders & Arms
Overhead Press – 4 sets
Side Shoulder Lifts – 3 Repetitions
Perform 3 sets Curls
Day 6: Full-Body Workout or Cardio
Day 7: Rest
This strategy guarantees effective muscle recovery while sustaining a frequent training schedule.
FAQs
How many workouts should be done for each muscle group?
For small muscles, aim for 2-3 exercises per session. For large muscles, go for 3-5 exercises.
How Many Exercises Per Workout?
The ideal range is 4-8 exercises, depending on your experience level.
What is the Optimal Number of Sets to Train Each Muscle Group Weekly?
To build muscle effectively, target 10-20 sets for each major muscle group on a weekly basis.
How Much Muscle Gain Per Week Can I Expect?
Beginners can gain up to 1 lb per week, while advanced lifters gain less due to adaptation.
