07 Exercises You Should Include in Your Workout Program, According to a Top Trainer

In the realm of strength training, there are a lot of exercises to choose from, and most of them will help you if you execute them (with good form, of course) as part of your routine. But some exercises are simply better than others, whether it's because you're sticking to the same old split or because you don't know what you're doing—so strength coach and Athlean-X founder Jeff Cavaliere C.S.C.S. wants to make sure you're doing the right moves to maximize your strength and muscle gains.

To accomplish so, he's given 07 exercises that he feels should be part of everyone's workout routine. Importantly, these exercises aren't intended to be used alone; instead, Cavaliere hopes that exercisers would combine the reliable dozen with additional supplementary motions that are more adaptable to each person's personal goals.

He also recognizes that not everyone can perform all of the exercises—he is a physical therapist, after all, and he is aware of limitations. He does want all lifters who are capable of performing these workouts to do so.

So, if you haven't done any of these exercises yet, now is the time to start.

Squat is the first exercise.

Because it works the quadriceps, glutes, adductors, and hamstrings, Cavaliere calls it the "king of all lower body exercises." He also points out that it's a crucial movement pattern that everyone should understand.

If heavy loaded barbell squats are too much for your back, the Bulgarian split squat is a perfect option, according to him, since it allows you to train one leg at a time. When squatting, utilize a box if you have knee problems. You may also use a goblet or a drop squat if you require less impact.

Deadlift is the second exercise.

According to Cavaliere, this exercise is vital for targeting the posterior chain and training the "all-important hinge pattern" (i.e. allowing your hips sit back while you bend down at the waist). This allows you to become more effective in all of your lower-body activities while also protecting your back. If your back hurts, Cavaliere recommends switching to a mat-elevated variant or employing a trap bar.

Bench Press (Exercise 3)

Cavaliere recognizes that the bench is commonly regarded as one of the most effective ways to strengthen your chest, but also refers to it as the "king of all pressing exercises." It also strikes your triceps and shoulders. You can do this maneuver using a bar or dumbbells. However, if you're having trouble with your biceps or rotator cuff/shoulders, he recommends slowing down your reps for additional stability.

Pullup is the fourth exercise.

This is one of the greatest back workouts, according to Cavaliere. However, the action demands you to maintain solid core stability, so there's more to it than just back gains. He recommends putting some weight around your waist to produce overload if it's too simple. If it's too difficult, apply a resistance band to help you out.

Face Pull is the fifth exercise.

Cavaliere's favorite exercise for both the posterior chain and the upper body is this one. You may train the upper back, rotator cuff, and scapular retractors with cables, bands, and even towels, which are typically overlooked and undertrained regions.

External Rotation with Bands (Exercise 6)

This is a corrective exercise that strengthens the rotator cuff, which are the sole muscles that allow the shoulder to rotate externally. If you don't have access to a band, Cavaliere recommends using a dumbbell while lying on your side.

Lunge (Exercise 7)

According to Cavaliere, this lower body action is the ideal complement to the previously stated sagittal plane workouts since it may be directed in any direction. It may also be done in a variety of ways. For people with knee difficulties, Cavaliere recommends the reverse lunge and varying the plane of motion to reach different angles with your hips. Your posterior chain will light up if you bend forward. You'll hit more of your quads if you stay upright.

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