If Bollywood stars can transform their bodies seemingly overnight, what’s stopping you? With the right compound movements, building muscle and bulking up is within your reach! These exercises target multiple muscle groups at once, boosting strength, size, and overall athletic performance. Try this 10-move routine to sculpt your body like a pro:
1. Barbell Squats
Load the bar just below shoulder height, step under it, and position it across your upper back. Keep your feet shoulder-width apart, knees slightly bent, abs engaged, and gaze forward. Lower your body by bending your knees and hips together, keeping your heels flat. Push through your heels to return to standing.
Reps: 8–12
2. Barbell Bench Press
Lie on a flat bench with a medium-width grip on the bar. Lift it overhead with arms locked, then slowly lower it to your mid-chest. Push the bar back up, fully extending your arms.
Reps: 8–12
3. Barbell Deadlift
Grip the bar shoulder-width apart, squat down, and lift by extending your hips and knees. Pull your shoulders back at the top, keeping your back straight. Lower carefully and repeat.
Reps: 8–12
4. Military Press
Start with the barbell at chest height, step back, and plant your feet shoulder-width apart. Press the bar overhead until arms are locked, then slowly lower it back to your collarbone.
Reps: 8–12
5. Barbell Shrugs
Stand tall, feet shoulder-width apart, holding the bar with a pronated grip. Shrug your shoulders as high as possible, pause, and slowly lower.
Reps: 8–12
6. Barbell Bent-Over Row
Hold the bar with palms down, hinge at the waist keeping your back straight. Pull the bar to your torso, squeeze your back muscles at the top, then lower slowly.
Reps: 8–12
7. Weighted Pull-Ups
Secure a weight to a dip belt around your waist. Grab the bar with palms forward, lean back slightly, chest out. Pull yourself up until your chin passes the bar, then lower with control.
Reps: 8–12
8. Decline Crunches with Weight
Anchor your legs on a decline bench. With hands lightly beside your head, lift your shoulders off the bench about four inches while pressing your lower back down. Pause at the top, then lower slowly.
Reps: 8–12
9. Kettlebell Clean and Press
Swing the kettlebell between your legs, then pull it to the rack position at your forearms and biceps. Press it overhead, lock out, then return to the rack and swing down smoothly.
Reps: 8–12
10. Stiff-Leg Deadlift
Hold a barbell with an overhand grip, feet shoulder-width apart, knees slightly bent. Hinge at the hips, lowering the bar toward your feet until you feel a hamstring stretch. Return to standing by extending your hips.
Reps: 8–12
Want to bulk up without gaining excess weight? Our expert fitness trainers and nutritionists can design a personalized plan tailored for beginners, intermediates, or anyone looking to maximize muscle growth safely and effectively.