Muscle Groups to Workout
Click any muscle on the interactive body map to discover targeted exercises. Free to use, no signup required.
Click on any muscle group below to view exercises
Which Muscle Groups to Workout Together
Pairing the right muscle groups maximizes your results and recovery. Here are the most effective workout splits used by athletes and trainers.
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The most popular split for building muscle. Group muscles by movement pattern for optimal recovery.
- Chest
- Shoulders
- Triceps
- Back
- Biceps
- Rear Delts
- Quads
- Hamstrings
- Glutes
- Calves
Frequently Asked Questions
What muscle groups should I workout together?
The most effective muscle group pairings are: Push muscles (chest, shoulders, triceps), Pull muscles (back, biceps, rear delts), and Legs (quads, hamstrings, glutes, calves). This push/pull/legs split allows each muscle group to recover while you train others.
How many muscle groups should I train per workout?
For most people, training 2-3 muscle groups per workout is optimal. This allows sufficient volume for each muscle while keeping workouts to a reasonable length (45-60 minutes). Full-body workouts can train all major groups but with less volume per muscle.
What is the best workout split for building muscle?
The Push/Pull/Legs (PPL) split is one of the most effective for building muscle. It groups muscles by movement pattern, allows optimal recovery, and can be done 3-6 days per week depending on your schedule and experience level.
How often should I train each muscle group?
Most research suggests training each muscle group 2-3 times per week for optimal growth. This can be achieved through full-body workouts 3x/week, upper/lower splits 4x/week, or push/pull/legs 6x/week.
Can I use the interactive muscle map for free?
Yes! The interactive muscle map and exercise library are completely free to use. Click any muscle to see targeted exercises with video demonstrations and instructions. No signup required to browse exercises.
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