When it comes to gains at the gym, squats are king as they engage multiple major muscle groups at the same time, including your quadriceps, hamstrings and glutes.
Along with squats, deadlifts should also form the cornerstone of any weightlifting program aimed at gaining muscle mass.
Another member of the Big 3, the bench press is an excellent compound exercise for gaining upper-body muscle, specifically targeting the chest, triceps and shoulders.
Pull-ups (and chin-ups) are a must for anyone looking to build a strong, muscular back, arms and shoulders.
A balancing exercise to the pull-up, the overhead press is another excellent compound movement that targets the upper body, specifically the shoulders, triceps and upper back.
The dip is a classic upper-body exercise that allows you to pack on muscle in the chest, triceps and shoulders.
If you’re looking to build your booty, the hip thrust is a must. By isolating and targeting the posterior chain—primarily the glutes and hamstrings