Athly Fit Exercises Library

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Bodyweight / Calisthenics & Core

Push-ups

Diamond Push-ups

Wide Push-ups

Pike Push-ups

Pull-ups

Dips

Tricep Dips

Squats

Jump Squats

Lunges

Jumping Lunges

Reverse Lunges

Bulgarian Split Squats

Calf Raises

Glute Bridges

Plank

Side Plank

Crunches

Sit-ups

Bicycle Crunches

Russian Twists

Mountain Climbers

Burpees

Jumping Jacks

High Knees

Wall Sit

Superman

Hollow Body Hold

Flutter Kicks

V-Ups

Weightlifting / Machines

Bench Press

Incline Dumbbell Press

Pec Deck Flyes

Deadlift

Shoulder Press

Rows

Renegade Rows

Dumbbell Goblet Squat

Dumbbell RDL

Leg Press

Hack Squat

Barbell Hip Thrusts

Lat Pulldown

Seated Cable Rows

Cable Crossovers

Leg Extensions

Lying Leg Curls

Arms / Isolation

Bicep Curls

Hammer Curls

Concentration Curls

Preacher Curls

Tricep Extensions

Skull Crushers

Tricep Pushdowns

Cardio / Plyometrics / Functional

Box Jumps

Sprint Intervals

Kettlebell Swings

Mobility & Stretching

Cat-Cow Stretch

Child's Pose

Hip Circles

Arm Circles

Neck Stretches

Arnold press

front raises

Lateral raises

Rear delt flys

hanging leg raises

dead bug

incline press

dumbbell flys

chest dips

leg curls

t-bar tows

running in place

weighted shoulder pass throughs

close grip pushups

kneeling triceps extension

leg bicep curl

push ups to side plank

side lying bicep curl

triceps dip on floor

alternating punch

feet elevated pike push ups

bar bicep curl

back extension

bird dog exercise

Chin Ups

inverted rows

Everything you need to know

Straight answers about training, nutrition, and our programs

How many days a week should I train to build muscle?

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Training

For muscle growth, 3 to 5 days per week is the sweet spot for most people. Beginners see great results training 3 days with full-body sessions. Intermediate lifters benefit from 4–5 days using push/pull/legs or upper/lower splits. Rest days are not optional — muscle is built during recovery, not during the workout itself.

Can calisthenics really build serious muscle without weights?

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Calisthenics

100% yes. Calisthenics builds dense, functional muscle through progressive overload — the same principle as lifting weights. Once you master push-ups, pull-ups, dips, and squats, you progress to harder variations like archer push-ups, pistol squats, and muscle-ups. Our 90-Day Calisthenics Cut program is proof of what bodyweight-only training can achieve.

How much protein do I need per day to gain muscle?

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Nutrition

The research-backed target is 1.6 to 2.2g of protein per kg of bodyweight per day. For a 70kg person, that's roughly 112–154g daily. Focus on whole food sources — chicken, eggs, fish, lentils, Greek yogurt — spread across 3–4 meals. Supplements like whey protein can help fill the gap but are never mandatory.

What is the best time of day to work out for maximum results?

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Timing

The best time is whenever you can train consistently. Research shows only minor differences between morning and evening performance. Morning training boosts discipline and fasted fat burning. Evening training typically means more strength due to higher body temperature. Pick the time that fits your schedule and stick to it — consistency beats timing every time.

Should I do cardio while trying to build muscle?

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Cardio

Yes — but keep it smart. 2–3 sessions of low-intensity cardio (20–30 min walks, cycling, or swimming) per week supports heart health and recovery without interfering with muscle growth. Avoid heavy HIIT on the same days as leg training. Cardio and muscle building are not enemies when programmed correctly.

How long does it take to go from skinny to muscular?

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Results

With a solid program and consistent nutrition, most beginners notice visible changes in 6–8 weeks and a real body transformation in 3–6 months. The first year of training (called "newbie gains") is the fastest muscle-building phase of your life — don't waste it on random workouts. Our Skinny to Muscular guide is built specifically to maximize this window.

Elevate Every Rep.