Exercise Library

How to do every lift

Each guide covers how to perform the exercise, which muscles it actually trains and why, the mistakes that quietly cost people progress, and how many sets and reps to run. No accounts, no ads.

Chest

3 exercises

Horizontal pushIntermediate

Barbell Bench Press

Trains pectoralis major and triceps brachii and anterior deltoids.

Vertical pushIntermediate

Dips

Trains pectoralis major and triceps brachii.

Horizontal pushBeginner

Push-Ups

Trains pectoralis major and triceps brachii and anterior deltoids.

Back

3 exercises

Vertical pullIntermediate

Chin-Ups

Trains latissimus dorsi and biceps brachii.

Vertical pullBeginner

Lat Pulldown

Trains latissimus dorsi.

Vertical pullAdvanced

Pull-Ups

Trains latissimus dorsi.

Legs

9 exercises

SquatIntermediate

Barbell Back Squat

Trains quadriceps and gluteus maximus.

Barbell Deadlift

Trains gluteus maximus and hamstrings and spinal erectors.

HingeIntermediate

Barbell Hip Thrust

Trains gluteus maximus.

Bodyweight Lunges

Trains quadriceps and gluteus maximus.

Bodyweight Squats

Trains quadriceps and gluteus maximus.

Glute Bridges

Trains gluteus maximus.

HingeIntermediate

Kettlebell Swing

Trains gluteus maximus and hamstrings.

Leg Press

Trains quadriceps and gluteus maximus.

HingeIntermediate

Romanian Deadlift

Trains hamstrings and gluteus maximus.

Shoulders

1 exercise

IsolationBeginner

Lateral Raises

Trains lateral deltoid.

Core

4 exercises

Spinal flexionBeginner

Crunches

Trains rectus abdominis.

Anti-extensionBeginner

Plank

Trains rectus abdominis and transverse abdominis.

RotationBeginner

Russian Twist

Trains obliques.

Spinal flexionBeginner

Sit-Ups

Trains rectus abdominis and hip flexors.

Full Body

2 exercises

ConditioningIntermediate

Burpees

Trains quadriceps and pectoralis major and gluteus maximus.

ConditioningBeginner

Mountain Climbers

Trains abdominals and hip flexors.