Exercise guides, workout plans and calculators
Practical training guides written by Amit Levi, fitness trainer and coach. The exercise guides explain how each muscle works, which exercises are worth your time, and how to do them with good form. The workout plans show how to put the exercises together, with sets, reps and a weekly schedule. The calculators give quick estimates for calories, body fat and strength. Every guide shows how to track your progress.
Exercises by muscle
Every exercise guide on BodyPlus, grouped by the muscle it trains.
- Hip Adduction and Abduction Machines: How to Use BothCompare inward and outward thigh movement, set up the machine and record each exercise separately.
The 9 Best Back Exercises for a Stronger, Wider BackRows, pull-ups and pullovers for a stronger, wider back.
The 9 Best Chest Exercises (Gym and Home)Presses, flies and dips for the whole chest, in the gym or at home.
The 9 Best Shoulder Exercises for Wider, Stronger ShouldersPresses and raises for the front, side and rear of the shoulder.
The 9 Best Bicep Exercises (and How to Do Them Right)Curls done right, plus hammer and reverse-grip curls for the forearms.
The 9 Best Tricep Exercises for Bigger ArmsPushdowns, overhead extensions and presses for all three heads.
The 10 Best Leg Exercises for Stronger, Fuller LegsSquats, deadlift variations and single-leg work for complete legs.
Workout plans: complete plans with sets and reps
Complete training plans with a weekly schedule, exercises, sets and reps.
Full Body Workout Plan: How It Works, Pros and Cons, and a 3-Day PlanThe best first plan: every muscle, 2-3 days a week, with a ready 3-day plan.
Upper Lower Split (A/B Workout Plan): How It Works and a 4-Day PlanThe A/B split for your next step: upper and lower days, with a 4-day plan.
Push Pull Legs Split: The Complete Guide With 3- and 6-Day PlansPush, pull and legs days for 3 to 6 workouts a week, with ready plans.
ABC Split Workout: A 3-Day Muscle Group Split With a Sample PlanThree muscle-group days for trainees past the basics, with 3- and 4-day plans.
How to Make a Workout Plan: 7 Steps, With a Fill-In TemplateHow to make a workout plan in 7 steps from a fitness coach: split, exercises, sets and reps, plus a plan ladder, progress log and fill-in template.
5x5 Workout: A Simple Strength Plan With Two Workouts, Starting Weights and ProgressionThe 5x5 workout explained by a fitness coach: who it suits, the A/B plan and weekly schedule, starting weights, progression, deloads and safety.
Training basics: how training works
The ideas behind the exercises and the plans.
What Is Hypertrophy? How Muscles Grow and How to Train for ItWhat is hypertrophy? Learn how muscles grow, what drives growth (sets, effort, load, rest, range of motion) and how to train for it and track progress.- How to Build Muscle: Training, Recovery and Realistic GoalsHow to build muscle, from a fitness coach: progressive overload, weekly sets, effort, choosing a plan, sleep, tracking progress and honest expectations.
Strength Training: What It Is, Its Benefits and How to StartStrength training explained by a fitness coach: what it is, what research says about its benefits, and how beginners start with sets, reps and safety.- What Is a Superset? Types, Examples and How to Use Them in Your WorkoutWhat is a superset? Learn the main types, how to set them up in a busy gym, example pairs, a sample superset workout, what research shows and safety tips.
Cardio (Aerobic Exercise): What It Is, How Much You Need and How to StartCardio explained by a fitness coach: what aerobic exercise is, how much you need each week, how hard to go, which types to try and a safe beginner plan.- What Is a Drop Set? How to Do It, Best Exercises and TipsWhat is a drop set? Learn the classic three-round method, the best machine and cable exercises, what research shows, a sample workout and safety tips.
Nutrition: food for training
What to eat to support your training, explained plainly.
Bodybuilding Nutrition: 9 Simple Rules for BeginnersBodybuilding nutrition made simple: a coach's 9 rules on energy balance, protein, carbs, fats, meal timing, water, weighing yourself and building habits.
Plant-Based Protein for Muscle Gain: Sources, Complete Protein, Leucine and a Sample DayPlant-based protein for muscle gain: the best plant sources, complete vs incomplete protein, leucine, what vegan lifter studies found, and a sample day.
Protein: How Much You Need Per Day, How to Split It and Where to Get ItHow much protein per day do you need when you train? A coach's guide to daily and per-meal amounts, timing, complete protein, food sources and safety.
High-Protein Foods: A List of Animal and Plant Sources With USDA ValuesA high-protein foods list with USDA values per 100 g and per serving: eggs, chicken, fish, beef, dairy, lentils, tofu, tempeh, and how to choose them.
Protein Powder Explained: Types, Who It Helps and How to Read the LabelProtein powder explained by a fitness coach: whey, casein, soy, egg and plant blends, who may find it useful, how to read a label and why testing matters.
The 17 Best Foods to Build Muscle (and Easy Ways to Eat Enough)The best foods to build muscle from a fitness coach: protein, carb and fat picks with USDA values, easy ways to eat more, and a sample day of meals.
Calculators: quick fitness estimates
Quick estimates for the numbers people ask about most: how many calories your body burns, roughly how much body fat you carry, and how heavy your one rep max probably is.
- BMR Calculator: How Many Calories Your Body Burns at RestHow many calories your body burns at rest, and your daily total by activity level.
- Body Fat Calculator (U.S. Navy Method)Estimate your body fat percentage with a tape measure (U.S. Navy method).
- One Rep Max Calculator (1RM)Estimate your one rep max from the sets you already do, with training weights.
The information on this page and on this website is intended to provide general information only. The content on this website does not constitute a professional opinion, a recommendation, or a substitute for consulting an expert in a specific field or obtaining a medical opinion. It is not medical advice. BodyPlus is not a medical device. If you have a health condition or an injury, talk to a qualified healthcare professional before starting. Stop exercising and seek appropriate help if you feel pain, dizziness or other concerning symptoms.