Sometimes you don’t have a chance to get to the gym several times a week. And sometimes it’s hard to know how to divvy up muscle groups and make sure you’re working your entire body enough. So here’s a checklist of 10 essential exercises that you can focus on in one day or two.

If you’re splitting up this program into two days, give yourself at least 48 hours to rest in between to ensure proper recovery. These moves will improve full-body strength and help you increase serious lean muscle mass if done consistently.

Here are 10 Exercises That Build Muscle Fast


Exercises that build muscle1. Goblet Squat

2. Deadlift

3. Pull Up

4. Clean and Press

5. Lateral Lunge with a High Pull

6. Dip with Alternating Leg Lift

7. Bench Single-Leg Hip Thrust

8. Bicep Curl to Triceps Extension

9. Alternating Shoulder Raise (one arm does lateral raise; other arm does front raise)

10. V-Sit

Perform three sets of 12-15 reps of each move at least once a week. Every two weeks, increase the challenge by adding weight or increasing your speed or total sets. You can decrease the total rep count to 8-12 reps once you’re using a heavier weight with good form and you can always increase your total sets as well.

Do you have any other favorite full body exercises that you can do when pressed on time? Let us know in the comments below.