So you want to create a custom workout plan, but you’re not sure where to begin? Look no further! In this article, we will present to you the top 10 exercises that are essential for any custom workout plan. Whether you’re a beginner or an experienced gym-goer, these exercises will help you achieve your fitness goals and build a strong foundation. From squats to push-ups, we’ve got you covered. So grab your gym bag and get ready to take your workout to the next level!
1. Squats
1.1 Basic Squat
The basic squat is a fundamental exercise that targets multiple muscle groups in your lower body, including your quadriceps, hamstrings, and glutes. To perform a basic squat, start by standing with your feet shoulder-width apart. Engage your core and keep your chest lifted. Slowly lower your body as if you were sitting back into a chair, keeping your heels on the ground and your knees tracking over your toes. Once your thighs are parallel to the ground, push through your heels to return to the starting position. Repeat for the desired number of reps.
1.2 Sumo Squat
The sumo squat is a variation of the basic squat that places more emphasis on the inner thighs and glutes. To perform a sumo squat, stand with your feet wider than shoulder-width apart and turn your toes out at a 45-degree angle. Engage your core and keep your chest lifted. Lower your body by bending your knees and pushing your hips back, while keeping your heels on the ground. Once your thighs are parallel to the ground, push through your heels to return to the starting position. Repeat for the desired number of reps.
1.3 Bulgarian Split Squat
The Bulgarian split squat is a challenging exercise that targets your quadriceps, hamstrings, and glutes. To perform a Bulgarian split squat, start by standing with one foot about two feet in front of the other. Rest the top of your back foot on a bench or step behind you. Engage your core and keep your chest lifted. Lower your body by bending your front knee and pushing your hips back, while keeping your back foot elevated. Once your front thigh is parallel to the ground, push through your front heel to return to the starting position. Repeat on the other side for the desired number of reps.
2. Deadlifts
2.1 Conventional Deadlift
The conventional deadlift is a compound exercise that targets multiple muscle groups, including your glutes, hamstrings, and lower back. To perform a conventional deadlift, stand with your feet hip-width apart and a barbell on the ground in front of you. Bend at the hips and knees to lower your body and grip the barbell with an overhand grip, shoulder-width apart. Engage your core, keep your spine neutral, and lift the barbell by extending your hips and knees. Lift the barbell until you are standing tall with your shoulders back and chest lifted, then lower the barbell back to the ground. Repeat for the desired number of reps.
2.2 Romanian Deadlift
The Romanian deadlift is a variation of the deadlift that places more emphasis on your hamstrings and glutes. To perform a Romanian deadlift, stand with your feet hip-width apart and a barbell in front of your thighs. Bend at the hips while keeping your knees slightly bent, and grip the barbell with an overhand grip, shoulder-width apart. Engage your core, keep your spine neutral, and lower the barbell by hinging at the hips and pushing your hips back. Lower the barbell until you feel a stretch in your hamstrings, then squeeze your glutes and lift the barbell by extending your hips. Return to the starting position and repeat for the desired number of reps.
2.3 Sumo Deadlift
The sumo deadlift is a deadlift variation that targets the inner thighs, glutes, and hamstrings. To perform a sumo deadlift, stand with your feet wider than shoulder-width apart and toes pointed out at a 45-degree angle. Place a barbell on the ground in front of you and grip it with both hands using a wide overhand grip. Bend your knees and lower your body while keeping your chest lifted and your spine neutral, until your thighs are parallel to the ground. Push through your heels and lift the barbell by extending your hips and knees. Stand tall with your chest lifted and shoulders back, then lower the barbell back to the ground. Repeat for the desired number of reps.
3. Bench Press
3.1 Flat Bench Press
The flat bench press is a classic exercise that targets your chest, shoulders, and triceps. To perform a flat bench press, lie flat on a bench with your feet planted firmly on the ground. Grip the barbell with an overhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack and lower it to your chest, keeping your elbows tucked close to your body. Push the barbell back up to the starting position by extending your arms. Repeat for the desired number of reps.
3.2 Incline Bench Press
The incline bench press is a variation of the flat bench press that targets the upper chest and shoulders. To perform an incline bench press, adjust the bench to a 45-degree angle. Lie on the bench with your feet planted firmly on the ground and grip the barbell with an overhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack and lower it to your upper chest, keeping your elbows tucked close to your body. Push the barbell back up to the starting position by extending your arms. Repeat for the desired number of reps.
3.3 Decline Bench Press
The decline bench press is a variation of the flat bench press that targets the lower chest and triceps. To perform a decline bench press, adjust the bench to a decline angle of about 30 degrees. Lie on the bench with your feet secured at the top and grip the barbell with an overhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack and lower it to your lower chest, keeping your elbows tucked close to your body. Push the barbell back up to the starting position by extending your arms. Repeat for the desired number of reps.
4. Shoulder Press
4.1 Barbell Shoulder Press
The barbell shoulder press is an effective exercise for targeting your shoulders, upper chest, and triceps. To perform a barbell shoulder press, stand with your feet shoulder-width apart and grip the barbell with an overhand grip that is slightly wider than shoulder-width apart. Lift the barbell to shoulder level, then push it up overhead until your arms are fully extended. Lower the barbell back to shoulder level and repeat for the desired number of reps.
4.2 Dumbbell Shoulder Press
The dumbbell shoulder press is a variation of the barbell shoulder press that allows for more range of motion and unilateral work. To perform a dumbbell shoulder press, sit on a bench with a dumbbell in each hand, palms facing forward. Lift the dumbbells to shoulder level, then push them up overhead until your arms are fully extended. Lower the dumbbells back to shoulder level and repeat for the desired number of reps.
4.3 Arnold Press
The Arnold press is a shoulder press variation that targets all three heads of the deltoids. To perform an Arnold press, sit on a bench with a dumbbell in each hand, palms facing towards you. Lift the dumbbells to shoulder level, then rotate your palms away from you as you press the dumbbells up overhead until your arms are fully extended. Reverse the motion and lower the dumbbells back to shoulder level, rotating your palms towards you. Repeat for the desired number of reps.
5. Pull-Ups and Chin-Ups
5.1 Wide-Grip Pull-Ups
Wide-grip pull-ups are an excellent exercise for targeting your lats, biceps, and upper back. To perform wide-grip pull-ups, hang from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upwards until your chin clears the bar. Lower your body back down to the starting position and repeat for the desired number of reps.
5.2 Close-Grip Pull-Ups
Close-grip pull-ups primarily target your biceps and upper back muscles. To perform close-grip pull-ups, hang from a pull-up bar with your hands shoulder-width apart, palms facing towards you. Engage your core and pull your body upwards until your chin clears the bar. Lower your body back down to the starting position and repeat for the desired number of reps.
5.3 Neutral-Grip Pull-Ups
Neutral-grip pull-ups, also known as parallel-grip pull-ups or chin-ups, target your biceps, forearms, and upper back. To perform neutral-grip pull-ups, hang from a pull-up bar with your hands shoulder-width apart, palms facing towards each other. Engage your core and pull your body upwards until your chin clears the bar. Lower your body back down to the starting position and repeat for the desired number of reps.
6. Lunges
6.1 Forward Lunges
Forward lunges are an effective exercise for targeting your quadriceps, glutes, and hamstrings. To perform forward lunges, stand with your feet hip-width apart and engage your core. Take a big step forward with your right foot, bending your right knee to lower your body. Ensure that your knee stays in line with your ankle and doesn’t go beyond your toes. Push through your right heel to bring your right foot back to the starting position. Repeat on the other side for the desired number of reps.
6.2 Reverse Lunges
Reverse lunges also target your quadriceps, glutes, and hamstrings. To perform reverse lunges, stand with your feet hip-width apart and engage your core. Take a big step backward with your right foot, bending your left knee to lower your body. Ensure that your knee stays in line with your ankle and doesn’t go beyond your toes. Push through your left heel to bring your right foot back to the starting position. Repeat on the other side for the desired number of reps.
6.3 Walking Lunges
Walking lunges are a dynamic variation of lunges that engage your core and challenge your balance. To perform walking lunges, stand with your feet hip-width apart and engage your core. Take a big step forward with your right foot, bending your right knee to lower your body. Ensure that your knee stays in line with your ankle and doesn’t go beyond your toes. Push through your right heel to bring your left foot forward into the next lunge. Continue walking forward, alternating legs, for the desired number of reps.
7. Push-Ups
7.1 Standard Push-Ups
Standard push-ups are a great exercise for targeting your chest, shoulders, triceps, and core. To perform standard push-ups, start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Lower your body until your chest grazes the ground, keeping your elbows tucked close to your body. Push through your hands to return to the starting position and repeat for the desired number of reps.
7.2 Incline Push-Ups
Incline push-ups are a modified variation of standard push-ups that can be used to gradually build strength. To perform incline push-ups, place your hands on an elevated surface, such as a bench or step. Walk your feet back until your body is in a plank position, then lower your body until your chest grazes the elevated surface. Push through your hands to return to the starting position and repeat for the desired number of reps.
7.3 Decline Push-Ups
Decline push-ups are a more challenging variation of standard push-ups that target your upper chest and shoulders. To perform decline push-ups, place your feet on an elevated surface, such as a bench or step, and assume a plank position with your hands on the ground. Lower your body until your chest grazes the ground, keeping your elbows tucked close to your body. Push through your hands to return to the starting position and repeat for the desired number of reps.
8. Dips
8.1 Triceps Dips
Triceps dips are an effective exercise for targeting your triceps, chest, and shoulders. To perform triceps dips, sit on the edge of a chair or bench and place your hands on either side of your hips. Walk your feet forward until your hips are off the chair and your knees are bent at a 90-degree angle. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push through your hands to return to the starting position. Repeat for the desired number of reps.
8.2 Chest Dips
Chest dips are a variation of triceps dips that place more emphasis on your chest muscles. To perform chest dips, set up two parallel bars at shoulder-width apart. Grab the bars with an overhand grip, palms facing forward. Lift your body off the ground, keeping your elbows slightly bent, and lean forward slightly to target your chest. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push through your hands to return to the starting position. Repeat for the desired number of reps.
8.3 Weighted Dips
Weighted dips are a variation of dips that involve adding external resistance for increased intensity. To perform weighted dips, attach a weight plate to a dip belt or hold a dumbbell between your feet or knees. Set up two parallel bars at shoulder-width apart and grab the bars with an overhand grip, palms facing forward. Lift your body off the ground, keeping your elbows slightly bent. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push through your hands to return to the starting position. Repeat for the desired number of reps.
9. Plank
9.1 Basic Plank
The basic plank is a core-strengthening exercise that targets your abs, obliques, and lower back. To perform a basic plank, start by lying on your stomach. Place your forearms on the ground with your elbows directly under your shoulders. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold this position for the desired amount of time.
9.2 Side Plank
The side plank is a variation of the plank that targets your obliques and improves core stability. To perform a side plank, start by lying on your side and stack your feet on top of each other. Place your forearm on the ground with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold this position for the desired amount of time. Repeat on the other side.
9.3 Plank with Leg Lift
The plank with leg lift is an advanced variation of the plank that targets your abs, glutes, and lower back. To perform a plank with leg lift, start in a plank position with your forearms on the ground and elbows under your shoulders. Lift one leg off the ground, keeping it straight and in line with your body. Hold this position for a few seconds, then lower your leg and repeat on the other side. Continue alternating leg lifts for the desired number of reps.
10. Barbell Rows
10.1 Bent-Over Barbell Rows
Bent-over barbell rows are a compound exercise that targets your back, biceps, and rear delts. To perform bent-over barbell rows, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend at the hips, keeping your back straight and your core engaged, to lower your torso until it is almost parallel to the ground. Let the barbell hang in front of you with your arms fully extended. Squeeze your shoulder blades together and pull the barbell towards your belly, keeping your elbows close to your body. Lower the barbell back to the starting position and repeat for the desired number of reps.
10.2 Pendlay Rows
Pendlay rows are a variation of bent-over barbell rows that emphasize the explosive movement. To perform Pendlay rows, stand with your feet hip-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend at the hips, keeping your back straight and your core engaged, to lower your torso until it is almost parallel to the ground. Let the barbell hang in front of you with your arms fully extended. Pull the barbell towards your belly, squeezing your shoulder blades together, and explosively return the barbell to the starting position by lowering it back to the ground. Repeat for the desired number of reps.
10.3 Single-Arm Dumbbell Rows
Single-arm dumbbell rows are a unilateral exercise that targets your back, biceps, and rear delts. To perform single-arm dumbbell rows, stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend at the hips, keeping your back straight and your core engaged, to lower your torso until it is almost parallel to the ground. Place your left hand on your left thigh for support. Let the dumbbell hang in front of you with your right arm fully extended. Pull the dumbbell towards your belly, squeezing your shoulder blade, and lower it back to the starting position. Repeat for the desired number of reps on each side.
By incorporating these top 10 exercises into your custom workout plan, you can target different muscle groups, improve your strength, and achieve your fitness goals. Remember to always use proper form and start with lighter weights or modifications if you’re a beginner. As you progress, you can gradually increase the intensity and challenge yourself. Consult with a fitness professional if you have any underlying health conditions or concerns. Stay consistent, listen to your body, and enjoy the journey to a stronger, healthier you!
