Here’s the truth: more exercises don’t automatically mean better results. Most people waste time doing too many movements when a focused approach would work better.
The ideal number is 2 to 4 exercises per muscle group per workout. This gives you enough variety to stimulate growth without exhausting yourself or spending hours in the gym. If you’re a beginner, start with 2. If you’re more experienced, work up to 3 or 4.
This guide breaks down exactly how many exercises you need based on your experience level, goals, and schedule. You’ll get specific numbers, sample routines, and a clear plan you can follow starting today.
How Many Exercises Per Muscle Group Should You Do?
Most people overthink this question. The answer is simpler than you’d expect.
Do 2 to 4 exercises per muscle group per workout. This range works for nearly everyone, from complete beginners to advanced lifters. The exact number within that range depends on your experience level and how often you train each muscle group per week.
Here’s how to choose your number:
- If you’re a beginner (training less than one year consistently), stick with 2 exercises per muscle group per workout. Your body responds quickly to stimulus at this stage, so you don’t need much variety. Focus on learning proper form and building a foundation.
- If you’re at an intermediate level (one to three years of consistent training), aim for 3 exercises per muscle group per workout. You’ve built a base and your body needs more variety to keep progressing.
- If you’re advanced (three or more years of consistent training), you can do 4 to 6 exercises per muscle group per workout. Your muscles adapt more slowly now, so increased variety and volume help push past plateaus.
Here’s a quick reference guide:
| Experience Level | Exercises Per Muscle Per Workout | Total Exercises Per Muscle Per Week |
| Beginner (0-1 year) | 2 exercises | 4-6 exercises |
| Intermediate (1-3 years) | 3 exercises | 6-9 exercises |
| Advanced (3+ years) | 4-6 exercises | 8-12 exercises |
The weekly totals assume you’re training each muscle group 2 to 3 times per week, which research shows is optimal for muscle growth.
What Happens When You Do Too Many or Too Few Exercises
You can’t just pick a random number of exercises and hope for the best. The amount matters because it directly affects your results.
You need enough work to stimulate muscle growth. Your muscles grow when you challenge them beyond what they’re used to handling. This requires a certain amount of work, measured in total sets per week. Each exercise you do contributes to that total. If you only do one exercise per muscle group once a week, you probably won’t create enough stimulus for growth. Research on training volume and muscle hypertrophy found that multiple sets produce 40% greater muscle growth compared to single sets. This same principle applies to exercise variety within a proper volume framework.
But more isn’t always better. At some point, adding more exercises stops helping and starts hurting. Your body can only recover from so much work. If you do 10 different chest exercises in one workout, you’re likely doing junk volume. That’s work that fatigues you without contributing to growth because your muscles are already exhausted from the first few exercises.
Variety helps prevent plateaus. Using different exercises targets your muscles from different angles and through different ranges of motion. A bench press works your chest differently than a chest fly. Both have value. Doing 2 to 4 different exercises per muscle group gives you this variety without going overboard. A study published in the Journal of Strength and Conditioning Research found that changes in exercises are more effective than changes in loading schemes for improving muscle strength. The researchers discovered that varying exercises produced more homogeneous hypertrophy among different muscle heads compared to just varying intensity.
Your time is valuable. The more exercises you do, the longer your workout takes. Most people don’t have three hours to spend at the gym. Limiting yourself to 2 to 4 exercises per muscle group keeps your workouts efficient. You can finish a full-body routine in 45 to 60 minutes or a focused muscle group workout in 30 to 45 minutes.
What Science Says About Exercise Numbers and Muscle Growth
A comprehensive analysis of 25 studies found that your total weekly volume matters more than how you split it up. You can do 6 chest exercises in one workout or spread them across three sessions. Both work equally well.
Research on exercise variety revealed something important: varying your exercises produces better results than just varying your weights. Groups that used multiple exercises showed more complete muscle development than groups that stuck to one exercise, even when total volume was the same.
Studies on training volume confirm that multiple sets beat single sets by about 40%. The sweet spot appears to be 2-3 sets per exercise, with some additional benefit from 4-6 sets for advanced lifters.
Bottom line: Do 2 to 4 different exercises per muscle group with 2 to 4 sets each. This gives you 10-20 total sets per muscle per week, which research shows is optimal for growth.
How Many Exercises Per Muscle Group for Different Goals
Your fitness goal should guide how many exercises you do. What works for building maximum muscle size doesn’t necessarily work for losing weight or gaining strength.
For Muscle Building (Hypertrophy)
Do 3 to 4 exercises per muscle group per workout. Muscle growth responds well to volume and variety. You need enough total work to break down muscle fibers, and using different exercises ensures you hit the muscle from multiple angles.
For each muscle group, choose one compound exercise (like bench press for chest), one or two targeted exercises (like incline dumbbell press), and one isolation exercise (like chest fly). This combination maximizes muscle fiber recruitment.
The research on exercise variation supports this approach, showing that groups using multiple exercises achieved more complete muscle development compared to single-exercise programs.
For Strength Training
Do 2 to 3 exercises per muscle group per workout. Strength comes from practicing specific movements with heavy weight. You don’t need as much variety. Instead, you want to master a few key exercises and progressively add weight over time.
Focus on big compound movements like squats, deadlifts, bench press, and overhead press. Add one or two accessory exercises to support these main lifts. For example, if you’re training chest for strength, do heavy bench press followed by close-grip bench press or dips.
For Weight Loss and Toning
Do 2 to 3 exercises per muscle group per workout. When losing weight, you want to maintain muscle while burning calories. Compound exercises that work multiple muscle groups at once burn more calories and save time.
Pick exercises that feel challenging but allow you to move smoothly through your sets. You’re aiming for moderate weight with controlled form. Two or three exercises per muscle group provides enough work to maintain muscle without exhausting you so much that you skip cardio or eat more to compensate.
For General Fitness and Maintenance
Do 2 exercises per muscle group per workout. If you’re not trying to build maximum muscle or strength, you just want enough movement to stay healthy and maintain what you have. Two exercises per muscle group covers your bases without requiring huge time commitment.
Choose exercises you enjoy and can do consistently. Mix compound movements with one isolation exercise per muscle group. This approach works well if you’re balancing fitness with other life priorities or doing other activities like sports or yoga.
How Many Exercises Per Muscle Group for Beginners
If you’re new to strength training, ignore what advanced lifters are doing. Their bodies adapt differently than yours, and copying their routines will overwhelm you.
Start with 2 Exercises Per Muscle Group
This is the sweet spot for beginners. Two exercises give you enough work to build muscle and learn movement patterns without causing excessive soreness or fatigue.
Why Beginners Need Fewer Exercises
Learning proper form takes mental and physical energy. When you’re new, every exercise requires concentration. Your nervous system is learning to coordinate muscle contractions. Adding too many movements at once splits your attention and reduces the quality of each exercise.
Your body also adapts quickly at first. Beginners gain strength and muscle faster than experienced lifters. You don’t need tons of variety or volume to see progress. Even two exercises per muscle group will challenge your body enough to spark growth.
According to volume research, beginners respond well to moderate training volumes. Starting with 2 exercises and 2-3 sets each provides sufficient stimulus without overwhelming recovery capacity.
Excessive soreness is another concern. If you do six chest exercises your first week of training, you might be too sore to function for days. Starting with two exercises causes manageable soreness that won’t derail your routine.
Sample Beginner Full-Body Routine (3x Per Week)
This routine hits all major muscle groups with 2 exercises each. Do this workout three times per week with at least one rest day between sessions.
Chest: Push-ups (or bench press if available), 3 sets of 8 to 12 reps. Dumbbell chest press, 3 sets of 8 to 12 reps.
Back: Dumbbell rows, 3 sets of 8 to 12 reps. Lat pulldowns (or assisted pull-ups), 3 sets of 8 to 12 reps.
Legs: Squats (bodyweight or goblet), 3 sets of 10 to 15 reps. Lunges, 3 sets of 10 to 12 reps per leg.
Shoulders: Overhead press, 3 sets of 8 to 12 reps. Lateral raises, 3 sets of 10 to 15 reps.
Arms: Bicep curls, 2 sets of 10 to 15 reps. Tricep dips (or overhead extensions), 2 sets of 10 to 15 reps.
Core: Plank, 2 sets of 30 to 60 seconds. Dead bugs, 2 sets of 10 to 12 reps per side.
This workout takes 45 to 60 minutes. Rest 60 to 90 seconds between sets. As you get stronger over the first few months, you can add a third exercise for larger muscle groups like chest, back, and legs.
How Many Sets and Reps Per Exercise?
Knowing how many exercises to do is only part of the equation. You also need to know how many sets and reps to complete for each exercise.
Sets Per Exercise
Sets are how many times you perform an exercise. The number you do depends on your experience level and how much total work you need.
Beginners should do 2 to 3 sets per exercise. This gives you enough practice with the movement without overdoing it. As you get more experienced, increase to 3 to 4 sets per exercise.
Advanced lifters can do 3 to 5 sets per exercise. At this level, your muscles need more volume to keep growing because they’ve adapted to training stress.
Research on set volume confirms this approach, showing that 2-3 sets produce significantly better results than single sets, with 4-6 sets potentially offering additional benefits for advanced trainees.
Reps Per Set
Reps are how many times you repeat the movement within each set. Different rep ranges serve different purposes.
For strength, do 3 to 6 reps per set using heavy weight. This trains your nervous system to recruit muscle fibers efficiently and builds maximum force production.
For muscle building, do 8 to 12 reps per set using moderate weight. This rep range creates the right amount of time under tension and metabolic stress to maximize muscle growth.
For endurance and toning, do 12 to 20 reps per set using lighter weight. Higher reps build muscular endurance and can help with fat loss because they burn more calories per set.
Total Sets Per Muscle Group Per Week
Your weekly volume matters more than what you do in a single workout. Research shows you need 10 to 20 total sets per muscle group per week to maximize muscle growth.
If you do 3 exercises per muscle group with 3 sets each, that’s 9 sets per workout. Train that muscle group twice per week and you hit 18 total sets, which sits right in the optimal range.
Beginners should aim for the lower end (10 to 12 sets per week). Intermediate lifters should target the middle (12 to 16 sets per week). Advanced lifters can push toward the higher end (16 to 20 sets per week).
How Many Exercises Per Muscle Group Based on Workout Split
Your training schedule changes how many exercises you should do per muscle group in each workout. If you train a muscle once per week, you need more exercises in that single session. If you train it three times per week, you can do fewer exercises each time.
| Split Type | Frequency | Exercises Per Muscle Per Workout | Best For |
| Full Body | 3x per week | 1-2 exercises | Beginners, limited time, 3-day schedules |
| Upper/Lower | 4x per week | 2-3 exercises | Intermediate lifters with 4 days available |
| Push/Pull/Legs | 6x per week | 3-4 exercises | Intermediate to advanced, enjoy frequent training |
| Bro Split | 5-6x per week | 4-6 exercises | Advanced lifters, serious bodybuilders |
Full Body Workouts (3x Per Week)
Since you’re hitting every muscle group three times per week, you don’t need many exercises in each session. Do 1 to 2 exercises per muscle group per workout. The frequency provides enough total weekly volume.
Each workout takes 45 to 60 minutes. Example: Monday full body, Tuesday rest, Wednesday full body, Thursday rest, Friday full body, weekend rest.
Upper/Lower Split (4x Per Week)
You train your upper body twice per week and lower body twice per week. Do 2 to 3 exercises per muscle group per workout.
Upper body days take 50 to 70 minutes. Lower body days take 45 to 60 minutes. Example: Monday upper, Tuesday lower, Wednesday rest, Thursday upper, Friday lower, weekend rest.
Push/Pull/Legs Split (6x Per Week)
This split dedicates entire workouts to specific movement patterns. You train push muscles (chest, shoulders, triceps) on one day, pull muscles (back, biceps) on another, and legs on a third day. You repeat this cycle twice per week.
Do 3 to 4 exercises per muscle group per workout. Each workout takes 60 to 75 minutes.
Example: Monday push, Tuesday pull, Wednesday legs, Thursday push, Friday pull, Saturday legs, Sunday rest.
Bro Split (5-6x Per Week)
The bro split dedicates an entire workout to a single muscle group. You only train each muscle once per week, so you need more exercises in that one session to get enough total volume.
Do 4 to 6 exercises per muscle group per workout. Each workout can take 60 to 90 minutes.
Example: Monday chest, Tuesday back, Wednesday shoulders, Thursday legs, Friday arms, Saturday rest or cardio, Sunday rest.
For most people doing general fitness or muscle building, full body or upper/lower splits provide better results with less time commitment than a bro split.
How Many Exercises for Each Muscle Group
Not all muscle groups are created equal. Larger muscles can handle more volume than smaller ones. Here’s specific guidance for each major muscle group.
Large Muscle Groups Need More Exercises
Bigger muscles have more total mass and often perform multiple functions. They need more exercises to fully develop.
Chest: 3 to 4 exercises per workout. Your chest includes upper, middle, and lower regions. Different exercises emphasize different areas. Include at least one pressing movement and one fly movement.
Back: 3 to 4 exercises per workout. Your back has more muscles than almost any other body part. You need both vertical pulling (like pull-ups) and horizontal pulling (like rows), plus exercises for your lower back.
Legs: 4 to 5 exercises combined for quads and hamstrings. Your legs are the largest muscle groups in your body. You need separate exercises for quads (like squats), hamstrings (like leg curls), and glutes (like hip thrusts).
Shoulders: 2 to 3 exercises per workout. Your shoulders have three heads (front, side, rear) that all need attention. Include overhead pressing and raises that target each area.
Small Muscle Groups Need Fewer Exercises
Smaller muscles have less total mass and simpler functions. They also get worked indirectly during compound exercises for larger muscles.
Biceps: 2 to 3 exercises per workout. Your biceps are relatively small and they already work during back exercises. Two to three direct exercises is plenty.
Triceps: 2 to 3 exercises per workout. Like biceps, your triceps work during chest and shoulder exercises. Two to three focused movements will finish them off.
Calves: 1 to 2 exercises per workout. Calves are small muscles that respond well to high reps. One or two exercises done consistently works better than tons of variety.
Abs and Core: 2 to 3 exercises per workout. Your core gets worked during almost every exercise when you maintain proper form. Add two or three direct core exercises at the end of your workouts.
How Many Exercises Per Muscle Group for Home Workouts
Working out at home changes your approach slightly. Without machines and heavy weights, you need to get creative to challenge your muscles.
You Can Build Muscle at Home
Limited equipment doesn’t mean limited results. Your muscles don’t know if you’re at a fancy gym or in your living room. They only know tension, and you can create that with bodyweight exercises, resistance bands, and basic dumbbells.
Home Workouts Often Need More Exercise Variety
When you can’t add much weight, you create challenge through different exercises. Each variation stresses your muscles slightly differently. Where a gym workout might include three exercises for chest with progressively heavier weight, your home workout might include four or five exercises using different angles and tempos.
Do 3 to 4 exercises per muscle group for home workouts. This gives you enough variety to fully fatigue the muscle without needing heavy external resistance.
Follow-Along Classes Provide Structure
One of the biggest challenges of home workouts is figuring out what to do. Online fitness classes solve this problem. An instructor guides you through a planned sequence of exercises, counts your reps, and keeps you motivated.
Perspire.tv offers live and on-demand classes that work perfectly for home training. You can find strength training, HIIT, dance cardio, and more. Each class follows a structured format that hits all major muscle groups with the right number of exercises.
Sample Home Full-Body Workout
This routine uses minimal equipment (dumbbells or resistance bands optional) and targets all major muscle groups with 2 to 3 exercises each.
Chest: Push-ups (3 sets of 10-15 reps), Decline push-ups with feet elevated (3 sets of 8-12 reps)
Back: Inverted rows under a table (3 sets of 8-12 reps), Superman holds (3 sets of 20-30 seconds)
Legs: Bodyweight squats (3 sets of 15-20 reps), Bulgarian split squats (3 sets of 10-12 per leg), Jump squats (3 sets of 10-15 reps)
Shoulders: Pike push-ups (3 sets of 8-12 reps), Resistance band lateral raises (3 sets of 12-15 reps)
Arms: Resistance band curls (2 sets of 12-15 reps), Diamond push-ups (2 sets of 8-12 reps)
Core: Plank (2 sets of 30-60 seconds), Bicycle crunches (2 sets of 15-20 reps per side)
This workout takes 40 to 50 minutes and provides a complete training stimulus without setting foot in a gym.
Sample Workout Routines by Experience Level
Here are complete programs you can follow based on your training experience. Each includes the right number of exercises per muscle group for your level.
Beginner Full-Body Routine (3x Per Week)
This routine hits all major muscle groups with 2 exercises each. Do this workout Monday, Wednesday, and Friday.
Squats: 3 sets of 10-12 reps
Romanian deadlifts: 3 sets of 10-12 reps
Push-ups or bench press: 3 sets of 8-12 reps
Dumbbell chest press: 3 sets of 10-12 reps
Dumbbell rows: 3 sets of 10-12 reps
Lat pulldowns: 3 sets of 10-12 reps
Overhead press: 3 sets of 8-12 reps
Lateral raises: 2 sets of 12-15 reps
Bicep curls: 2 sets of 12-15 reps
Tricep extensions: 2 sets of 12-15 reps
Plank: 2 sets of 30-60 seconds
Rest 90 seconds between sets. This workout takes 50 to 60 minutes. Add weight when you can complete all sets with good form.
Intermediate Upper/Lower Split (4x Per Week)
This split trains upper body on Monday and Thursday, lower body on Tuesday and Friday.
Upper Body Workouts:
Bench press: 4 sets of 8-10 reps
Incline dumbbell press: 3 sets of 10-12 reps
Cable flys: 3 sets of 12-15 reps
Pull-ups or lat pulldowns: 4 sets of 8-10 reps
Barbell rows: 3 sets of 8-10 reps
Face pulls: 3 sets of 12-15 reps
Overhead press: 3 sets of 8-10 reps
Lateral raises: 3 sets of 12-15 reps
Barbell curls: 3 sets of 10-12 reps
Cable tricep pushdowns: 3 sets of 12-15 reps
Lower Body Workouts:
Back squats: 4 sets of 6-8 reps
Leg press: 3 sets of 10-12 reps
Walking lunges: 3 sets of 12 reps per leg
Romanian deadlifts: 3 sets of 8-10 reps
Leg curls: 3 sets of 12-15 reps
Hip thrusts: 3 sets of 10-12 reps
Calf raises: 3 sets of 15-20 reps
Hanging leg raises: 3 sets of 10-15 reps
Rest 60 to 90 seconds between sets. Upper body workouts take 60 to 70 minutes. Lower body workouts take 50 to 60 minutes.
Advanced Push/Pull/Legs Split (6x Per Week)
This split trains push muscles Monday and Thursday, pull muscles Tuesday and Friday, legs Wednesday and Saturday.
Push Day (Chest, Shoulders, Triceps):
Barbell bench press: 4 sets of 6-8 reps
Incline dumbbell press: 4 sets of 8-10 reps
Cable flys: 3 sets of 12-15 reps
Dips: 3 sets of 8-12 reps
Overhead press: 4 sets of 6-8 reps
Lateral raises: 4 sets of 12-15 reps
Rear delt flys: 3 sets of 15-20 reps
Tricep rope pushdowns: 3 sets of 12-15 reps
Overhead tricep extensions: 3 sets of 12-15 reps
Pull Day (Back, Biceps):
Deadlifts: 4 sets of 5-6 reps
Pull-ups: 4 sets of 8-10 reps
Barbell rows: 4 sets of 8-10 reps
Lat pulldowns: 3 sets of 10-12 reps
Seated cable rows: 3 sets of 12-15 reps
Face pulls: 3 sets of 15-20 reps
Barbell curls: 4 sets of 8-10 reps
Hammer curls: 3 sets of 12-15 reps
Leg Day (Quads, Hamstrings, Glutes, Calves):
Back squats: 5 sets of 5-6 reps
Front squats or leg press: 4 sets of 8-10 reps
Walking lunges: 3 sets of 12 reps per leg
Romanian deadlifts: 4 sets of 8-10 reps
Leg curls: 3 sets of 12-15 reps
Hip thrusts: 4 sets of 10-12 reps
Standing calf raises: 4 sets of 12-15 reps
Seated calf raises: 3 sets of 15-20 reps
Hanging leg raises: 3 sets of 12-15 reps
Rest 90 to 120 seconds between compound exercises, 60 seconds between isolation exercises. Each workout takes 60 to 75 minutes.
FAQs
How many exercises should I have for a muscle group?
Do 2 to 4 exercises per muscle group per workout. Beginners should start with 2, intermediate lifters can do 3, and advanced lifters can do 4 to 6. Over the course of a week, aim for 4 to 12 total different exercises per muscle group depending on how often you train.
Is 7 exercises per workout too much?
Yes, seven exercises for a single muscle group in one workout is too much for most people. This creates excessive fatigue without additional benefit. By the time you reach your sixth or seventh exercise, your form breaks down and you’re not effectively stimulating the muscle. Stick with 2 to 4 exercises per muscle group per workout.
How many exercises per muscle group as a beginner?
Beginners should do 2 exercises per muscle group per workout. This provides enough stimulus for growth without overwhelming your recovery capacity. Focus on learning proper form and building strength in basic movements before adding more variety.
Can I do just one exercise per muscle group?
You can, but it’s not ideal for most goals. One exercise per muscle group works if you’re doing full-body workouts multiple times per week and just want to maintain fitness. For building muscle or strength, 2 to 4 exercises per muscle group gives better results because it provides more total volume and works muscles from different angles.
Is 3 exercises per muscle group enough?
Yes, three exercises per muscle group is enough for most people, especially intermediate lifters. This provides good volume without excessive fatigue. Make sure at least one is a compound movement and vary the angles or equipment used across the three exercises.
How many exercises per muscle group for weight loss?
For weight loss, do 2 to 3 exercises per muscle group using compound movements. These burn more calories and build strength while you’re in a calorie deficit. Focus on exercises that work multiple muscle groups at once, like squats, deadlifts, and push-ups. This approach saves time and keeps your metabolism elevated.
Final Thoughts
The number of exercises you do per muscle group matters, but it’s not as complicated as fitness content makes it seem. Most people get great results with 2 to 4 exercises per muscle group per workout.
Start with the lower end of that range if you’re a beginner or short on time. Move toward the higher end as you gain experience and want more variety. Focus more on consistently showing up and progressively adding weight or reps than on finding the perfect number of exercises.
If you want structured workouts that take the guesswork out of exercise selection, sign up for Perspire.tv. You’ll find strength training classes, HIIT workouts, and more with expert instructors who program the right number of exercises for your goals. Explore the class library and start training smarter today.