Doing pull-ups can be the best exercise for gain muscles. Grip onto a horizontal bar and place the hands keeping it shoulder-width apart, then lift the legs back. Lift the chin up to the bar using only arms. Finally, lower down to the starting position.
Push ups make upper body work. Get into the plank position keeping arms positioned shoulder-width apart. Then, slowly lower down until the chin reaches the floor and then push up to a starting position.
Try lifting the bar which is about 2.3 to 4.5 kg on each side. Then position arms shoulder-width apart grabbing onto the bar. Slowly lower the bar, then push up until the arms are fully extended upwards. Then slowly increase the weight.
Deadlifts are the best exercise for gain muscles on thighs, glutes, and calves. Place a heavy barbell or 2 dumbbells on the floor. Keep back straight and core engaged, then slowly bend the knees and lower weight back down to the floor.
Add weights to a barbell and stand up where the bar rests comfortably just below the neck. Keep the knees slightly bent and lift the bar up off the rack and move backwards 1 step to rest the weight on your back.