The Definitive List of Exercises by Body Part for Hypertrophy
Walking into the gym without a plan is the fastest way to kill your progress. You wander from machine to machine, do a few half-hearted sets, and leave wondering if you actually accomplished anything. To build a balanced physique, you need a structured map. You need a comprehensive list of exercises by body part.
Understanding which movements target specific muscle groups isn't just about anatomy; it's about efficiency. Whether you are building a Push/Pull/Legs split or a classic 'Bro Split,' knowing your inventory of movements allows you to target weaknesses and avoid imbalances.
This guide acts as your master menu. We aren't just naming movements; we are breaking down why they belong in your routine.
Key Takeaways: The Master Blueprint
- Chest (Pectorals): Focus on compound presses for mass and fly movements for isolation.
- Back (Lats & Rhomboids): Vertical pulls build width; horizontal rows build thickness.
- Legs (Quads, Hams, Glutes): Squats are king, but hip hinges (deadlifts) are essential for the posterior chain.
- Shoulders (Delts): Overhead pressing builds the foundation; lateral raises create the 'capped' 3D look.
- Arms (Biceps & Triceps): Triceps make up 2/3 of arm mass—prioritize heavy extension over endless curls.
Chest Exercises: The Push Foundation
Your chest is divided primarily into the clavicular head (upper chest) and sternal head (mid/lower chest). A proper list of workouts by muscle group for the chest must hit both angles.
Compound Pressing
The Barbell Bench Press remains the standard for raw strength. However, for pure hypertrophy (muscle growth), the Dumbbell Press often reigns supreme. It allows for a greater range of motion and prevents your dominant side from taking over.
Isolation Movements
To finish the chest, you need to take the triceps out of the equation. Cable Flys or Pec Deck machines provide constant tension throughout the rep, something dumbbells can't do because of gravity curves.
Back Exercises: Width and Thickness
The back is a complex web of muscles. When compiling a list of exercises and muscles worked for the posterior, you must categorize them by the plane of motion.
Vertical Pulling (Lats)
Pull-ups and Lat Pulldowns are non-negotiable. They target the latissimus dorsi to create that V-taper. A pro tip: Use a thumbless grip to disengage the biceps and force the back to do the work.
Horizontal Rowing (Thickness)
Barbell Rows and Seated Cable Rows target the rhomboids and traps. This gives your back that dense, 3D look when viewed from the side. Keep your chest up and pull with your elbows, not your hands.
Leg Exercises: The Anterior and Posterior Chain
Never skip this section. A list of muscle exercises for the lower body is usually the most grueling, but also the most rewarding hormonally.
Quad Dominant (Front Thighs)
The Barbell Squat is the primary mass builder here. If back issues are a concern, the Leg Press or Bulgarian Split Squat are incredible alternatives that isolate the quads without compressing the spine.
Hip Dominant (Hamstrings & Glutes)
Romanian Deadlifts (RDLs) are essential. Unlike a standard deadlift, the RDL keeps tension on the hamstrings by never letting the weight touch the floor. Leg Curls are your finishing move to isolate the knee flexion aspect of the hamstring.
Shoulder Exercises: Creating the V-Taper
Shoulders are delicate. They are a shallow ball-and-socket joint, meaning stability is key.
Overhead Power
The Overhead Press (Seated or Standing) targets the entire shoulder girdle. It is the heavy hitter of this group.
Side and Rear Delts
Most people have overdeveloped front delts from bench pressing. Your list of all exercises for each body part must include Lateral Raises (for width) and Face Pulls (for rear delt health and posture).
My Training Log: Real Talk
I want to be honest with you about using these lists. Early in my lifting career, I became obsessed with the "perfect" selection. I used to carry a physical composition notebook to the gym—the black and white marble kind. I remember vividly the sweat stains warping the pages as I frantically flipped through it, trying to make sure I hit every single angle of my biceps.
I was doing four different variations of curls, chasing a pump. The reality? I was junk-volume training. I remember the specific feeling of the cheap gym chalk drying out my hands while I set up for a "concentration curl" I didn't need to do. My arms didn't grow until I threw the long list away, picked two heavy movements, and hammered them until failure. Use this list as a menu, not a checklist. You don't order everything on the menu at a restaurant; don't try to do every exercise in the gym.
Conclusion
This exercise list by muscle group is your arsenal. But remember, a weapon is only as dangerous as the soldier using it. The magic isn't in the specific exercise; it's in the intensity and consistency you bring to it. Pick 2-3 movements per body part, master the form, and progressively add weight.
Frequently Asked Questions
How many exercises should I do per muscle group?
For larger muscle groups like legs and back, aim for 3-4 exercises per session. For smaller groups like biceps or shoulders, 2-3 exercises are usually sufficient. Doing more often leads to "junk volume" where you are just accumulating fatigue without stimulating growth.
Can I train all these body parts in one day?
Yes, that is called a Full Body Split. If you choose this route, pick only one exercise from the list of all exercises for each major body part per session. Trying to do multiple exercises for every body part in one day will keep you in the gym for three hours and burn you out.
Which exercises are best for losing belly fat?
There is no specific exercise on any list of exercises for each muscle that burns fat from a specific area. Spot reduction is a myth. To lose belly fat, you must be in a caloric deficit while performing compound movements (like squats and deadlifts) to burn maximum calories and maintain muscle mass.
