The Most Effective Exercises to Get Stronger and Build Muscle

Most exercises below are compound exercises which you should do with free weights (barbells) for maximum results. Some body-weight exercises prepare you to add weight as soon possible.

Not sure how to perform the exercise? Review the exercise guide below on how to do these exercises with proper form, and why you should do them to gain strength and muscle.

PHUL Exercise Guide

Here are the most effective exercises to get stronger and build muscle in the PHUL program:

  • Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Bent Over Row
  • Lat Pull Down
  • Overhead Press
  • Barbell Curl
  • Skullcrusher
  • Squat
  • Deadlift
  • Leg Press
  • Leg Curl
  • Calf Exercise
  • Incline Barbell Bench Press
  • Flat Bench Dumbell Flye
  • One Arm Dumbell Row
  • Dumbell Lateral Raise
  • Seated Incline Dumbbell Curl
  • Cable Tricep Extension
  • Front Squat
  • Barbell Lunge
  • Leg Extension
  • Seated Calf Raise
  • Calf Press

Start Building Muscle Today

For a training program that includes most of the above exercises, check the complete PHUL workout guide. It’s a full body training program that takes four times a week. It’s free to download the PHUL worksheet and sign up and get notified when our iPhone and Android apps launch that coach you through each workout. Burn fat and gain strength and muscle using the simplest and most effective way possible.