It’s an inevitable truth that with the new year comes a surge of energy and motivation to be a better you. Something about a clean slate gives people the kick they need to take their goals and turn them into more than just that.

For many, this means the overly postponed plan of joining the gym or making use of the membership you already have. No matter how athletic you might be, knowing how or what to workout can be confusing. Not being gym savvy is often used as an excuse to not accomplishing your goals because you simply don’t know how.

For those who don’t know where to start, you should begin with identifying what you’re working towards. For those who want to gain weight: Lifting heavier weight and fewer reps are most optimal for results. For those who want to lose weight: Lifting less weight more reps are best. There are also people going to the gym for other purposes such as control, endurance, speed, agility, flexibility, and mobility.

For any of these skills listed: Calisthenic workouts are recommended. Calisthenic workouts are focused on bodyweight exercises and it is important you get as much variety as you can in these workouts seeing as there aren’t many bodyweight workouts in existence. Calisthenic workouts can also be used for those who don’t have access to a gym or weights.

(Disclaimer: “Reps” mean repetitions, how many time you do the exercise at once. “Sets” mean the number of cycles of reps that you complete.

All workouts have names, if you don’t know what the equipment for the workout looks like, how to do it, or what good form looks like as you do it this site will allow you to look up all types of workouts and show you exactly how to do them with tutorials.

To avoid injury lifting you must start off with light weight and master the form of the exercise. Form is key to a workout done right and effectively.)

Whether you want to lose or gain, tone or bulk, here is a list of workouts to get you started on your way to turning the gym into your friend and not the dreadful enemy it is now.

1. Back

Four Sets each

First Workout

Squatting Cable Row: 10x

Rope Pulldown 10x

* * *

Superman w/ Pause At The Top 15x

* * *

Single Arm Dumbbell row 12x

Lateral Pull Down x10

Low Row x12

Second Workout

(High Intensity)

Each exercise for 30 seconds with 10 second rest period three to five sets

* * *

Bent Over Row

Renegade Row

Yoga Ball Pullover Row (tore must stay tight)

Superman (three second hold)

2. Shoulders

There are three parts you want to hit in your shoulders the anterior, lateral and posterior deltoid. These workouts hit all three.

Four sets each

First Workout

Face Pull Downs 10-12x

Front Raises (through legs) 10-12x

Upright Row 10-12x

EZ Bar Upright Row 10-12x

Plate Press 10-12x

EZ Bar Press 10-12x

Second Workout

Assisted Pull Ups 10-12x

Cable Front Raises

Cable Upright Row

Seated Military Press

Dumbbell Front & Side Raises

3. Biceps

Superset four times

First Workout

Bicep Curls 15x

Five Second Decent Bicep Curls 12x

Five Lying Curls + 5 Upright Curls

Close Grip Curl w/ five second decent x10

Second Workout

Five Sets

Rope Curls times five

Cable Curls w/ Straight Bar times five

Seated Alternating Bicep Curls

Single Arm Hammer Curl

4. Abs

Four sets accumulate three min planks at the end (rest as needed)

First Workout

Side Dips 15x

Leg Drops 15x

ShotGuns 15x

Windshield Wipers 15x

Plank

Second Workout

Leg Drops x15

Windshield Wipers x15

Toe Touches x15

Leg Drops w/ A Lift x 15

Russian Twists x15

Legs

Four supersets rest one min in between

First Workout

Superset One:

Single Leg Squat 15x

Glute Thrusts x15

* * *

Superset Two:

Cable Front Squat w/ Pulse

Cable Kickback + Side Kick x12 each side

* * *

Elevated Lunges x20 (10 each side)

Second Workout

Four Sets

Superset 1:

Kettle Bell Squats 12x

Kettle Bell Swings 12x

Superset Two:

Dumbbell Reverse Lunges 20x

Deadlift + Squat 20x

(Foot placement should change from squared with shoulders in a squat to facing outward for a deadlift)

BONUS Third Workout

Workout made for when the gym is EXTRA busy and it has to be done all in one place

Four Sets

* * *

Squats w/ Plates Under Heels 10-12x (this targets quads)

Split Squat 10-12x

Walking Lunge 10-12x

Squat w/ Pulse 10-12x

Side Lunges 10-12x

5. Chest & Triceps

Four Sets

Close Grip Bench 10-12x

Bunch Pushups 12-15x

Standing Plate Chest Press 10-12x

Dumbbell fly 10-12x

* * *

Skull Crushers 12-15x

Lying Tricep Extension 12-15

20 Dips

Overhead Tricep Extension 12-15x

V Bar Pushdown 12-15x

6. Booty

Four Sets

Superset one: Near a Bench

Bulgarian Split Squat 12x each Leg

Side Lunge eight times each side

* * *

Superset Two:

Leg Push Down 15x

Dumbbell Squat Burnout 15x 15 pulses

* * *

Superset Three:

Sumo Squat 12x

Close Stance Squat 12x