Exercise Library

60 exercises with step-by-step form guides, common mistakes, and alternatives. Every one of these can be delivered to your phone tomorrow morning.

🦵 Legs

Barbell Back Squat Intermediate

Quadriceps, Glutes Barbell + squat rack

Bodyweight Squat Beginner

Quadriceps, Glutes None

Box Squat Intermediate

Glutes, Hamstrings Barbell + box + squat rack

Bulgarian Split Squat Intermediate

Quadriceps, Glutes Dumbbells or barbell + bench

Dumbbell Lunge Beginner

Quadriceps, Glutes Dumbbells

Front Squat Advanced

Quadriceps Barbell

Glute Bridge Beginner

Glutes None (bodyweight)

Goblet Squat Beginner

Quadriceps, Glutes Dumbbell or kettlebell

Hack Squat Beginner

Quadriceps Hack squat machine

Hip Hinge Beginner

Hamstrings, Glutes None (bodyweight drill)

Hip Thrust Beginner

Glutes Barbell + bench

Leg Curl Beginner

Hamstrings Leg curl machine

Leg Press Beginner

Quadriceps, Glutes 45-degree leg press machine

Nordic Hamstring Curl Advanced

Hamstrings Partner or foot anchor

Pause Squat Intermediate

Quadriceps, Glutes Barbell + squat rack

Romanian Deadlift Beginner

Hamstrings, Glutes Barbell or dumbbells

Seated Calf Raise Beginner

Soleus Seated calf raise machine or plates + dumbbell

Standing Calf Raise Beginner

Gastrocnemius Calf raise machine or step + dumbbell

Step-Up Beginner

Quadriceps, Glutes Box or bench + dumbbells or barbell

Sumo Deadlift Intermediate

Glutes, Hamstrings Barbell

Trap Bar Deadlift Beginner

Quadriceps, Glutes Trap bar (hex bar)

💪 Chest

Barbell Bench Press Beginner

Pectorals Barbell + bench

Cable Fly Beginner

Pectorals Cable machine (dual cable)

Dip Intermediate

Lower pectorals, Triceps Parallel bars or dip station

Dumbbell Bench Press Beginner

Pectorals Dumbbells + bench

Dumbbell Fly Beginner

Pectorals Dumbbells + bench

Incline Barbell Press Intermediate

Upper pectorals, Front delts Barbell + incline bench

Incline Dumbbell Press Beginner

Upper pectorals, Front delts Dumbbells + incline bench

Push-Up Beginner

Pectorals, Front delts None

🏋️ Back

Barbell Row Intermediate

Lats, Mid traps Barbell

Cable Row Beginner

Mid traps, Rhomboids Cable machine

Chest-Supported Row Beginner

Mid traps, Rhomboids Incline bench + dumbbells

Conventional Deadlift Intermediate

Hamstrings, Glutes Barbell

Deficit Deadlift Advanced

Hamstrings, Glutes Barbell + deficit platform (plates or mat)

Dumbbell Row Beginner

Lats, Mid traps Dumbbell + bench

Good Morning Intermediate

Hamstrings, Glutes Barbell

Lat Pulldown Beginner

Lats Cable machine

Pull-Up Intermediate

Lats Pull-up bar

⚡ Shoulders

Arnold Press Beginner

Front delts, Lateral delts Dumbbells

Dumbbell Shoulder Press Beginner

Front delts, Lateral delts Dumbbells

Face Pull Beginner

Rear delts, Rotator cuff Cable machine with rope

Lateral Raise Beginner

Lateral delts Dumbbells or cables

Overhead Press (OHP) Intermediate

Front delts, Lateral delts Barbell

Push Press Intermediate

Front delts, Lateral delts Barbell

Reverse Fly (Rear Delt) Beginner

Rear delts Dumbbells or cables

Upright Row Beginner

Lateral delts, Upper traps Barbell or dumbbells

💪 Arms

Barbell Curl Beginner

Biceps Barbell or EZ bar

Close-Grip Bench Press Beginner

Triceps Barbell + bench

Hammer Curl Beginner

Brachialis, Brachioradialis Dumbbells

Preacher Curl Beginner

Biceps (short head) Preacher bench + EZ bar or dumbbells

Skull Crusher Intermediate

Triceps (long head) EZ bar or dumbbells + bench

Tricep Pushdown Beginner

Triceps Cable machine

🔥 Core

Ab Wheel Rollout Intermediate

Rectus abdominis, Transverse abdominis Ab wheel

Cable Crunch Beginner

Rectus abdominis Cable machine with rope

Hanging Leg Raise Intermediate

Rectus abdominis (lower), Hip flexors Pull-up bar

Core (transverse abdominis), Rectus abdominis None

🏃 Conditioning

Box Jump Intermediate

Quadriceps, Glutes Plyo box

Burpee Intermediate

Farmer's Carry Beginner

Forearms, Core Dumbbells, kettlebells, or loaded handles

Mountain Climber Beginner

Core, Hip flexors None