Stuck in the gym without a training programme? Refer to the Muscle Map

Build your own workout routine with the handy guides

How many times have you gone to the gym without a training plan and realised you don’t really know what you’re doing? You want to work on strengthening your back, but you do not what you should be doing. You could book an appointment with an instructor, but that won’t solve the current dilemma.

Worse, you might know what you want to do, the equipment you need to use, but get to the gym and find it’s rammed and, as always, people insist on hogging the racks for far longer than they should. You know the score.

The solution is this handy Muscle Map from the guys at The Darebee Project. What it does is split up different parts of the body, so you can put together your own routine, mostly made up from bodyweight exercises. Each exercise is depicted as two handy images so you can view a ‘before’ and ‘during’ view of each workout.

The Muscle Map covers abs, quads (upper legs), glutes (your arse), triceps (rear of your arms), biceps (front of your upper arms), back and chest. If you can’t get on a machine and you want to work your legs, work through the quads routine, although we note there are no exercises included for improving your calves (lower legs).

Muscle Map is not limited to the gym. As most of the exercises can be performed in any location, you could save the map to your smartphone and head to the local park, the beach or even your back garden. You’d simply need to find a location to perform a chin-up or pull-up, you’ll either need to find a strong tree branch or handy fence.

The Darebee Project is an interesting free fitness resource put together and maintained by a group of volunteers who seek to encourage people to get fit and have fun on a budget. The website has produced workout programmes, downloadable cards, an extensive video exercise library and even encourages groups to organise local workshops.

View and download the Muscle Map.


About Author

The co-founder of Short Motivation, Chris originates from a technology background, initially developing software and then migrating to the international magazine industry for the last 15 years. The idea for Short Motivation came from travelling through 2011 and eventually became reality six years later, in 2017.