Library · 127 exercises
Exercise Library
Every lift we program, with form cues, common mistakes, tempo (TUT), and progression rules. Tap any exercise for the full breakdown.
Adductor Magnus
All 3 Delt Heads
Ankle Joint (Dorsiflexion)
Anti-Rotation Core
Biceps
Biceps (both heads)
Biceps (short head
Biceps (short head emphasis)
Brachialis
Brachioradialis
Calves
Cardiovascular System
Chest
- Barbell Bench PressBarbell + Bench · Intermediate
- Dips (Chest or Tricep)Dip Bars or Rings · Intermediate
- Dumbbell Bench PressDumbbells + Bench · Beginner–Intermediate
- Machine Chest PressPlate-Loaded or Selectorized Chest Press Machine · Beginner
- Push-UpBodyweight · Beginner
- Smith Machine Bench PressSmith Machine + Bench · Beginner–Intermediate
Chest (sternal head)
Core
Core (anti-extension)
Forearm Flexors / Extensors
Front & Side Delts
Front Delts
Full Body
Full Body — Legs (60%)
Gastrocnemius
Glutes
- Cable Pull-ThroughCable Machine + Rope Attachment · Beginner
- Glute Bridge / Hip ThrustBench + Barbell (or bodyweight) · Beginner
- Hack Squat (Reverse Stance)Hack Squat Machine · Intermediate
- HIIT — Sprint Intervals (Run)Track or Treadmill · Advanced
- Incline Treadmill WalkTreadmill · Beginner
- Kettlebell SwingKettlebell (16–24kg) · Intermediate
- Smith Machine Hip ThrustSmith Machine + Bench · Beginner
- Stair Climber (StairMaster)StairMaster · Beginner–Intermediate
Gluteus Maximus (isolation)
Gluteus Medius
Hamstrings
Hamstrings (all 3 heads)
Hamstrings (eccentric strength)
Hamstrings (long head emphasis)
Hip Flexors
Hip Internal
Hips
Lateral Delts
Lateral Delts (isolation)
Lats
- Barbell RowBarbell · Intermediate
- Dumbbell Row (Single Arm)Dumbbell + Bench · Beginner
- Kettlebell Row (Single-Arm)Kettlebell · Beginner
- Lat PulldownCable Machine · Beginner
- Machine Pulldown (Plate-Loaded)Plate-Loaded Pulldown Machine · Beginner
- Pull-UpPull-Up Bar · Intermediate–Advanced
- Renegade RowDumbbells (Pair) · Intermediate
- Single-Arm Cable Row (Half-Kneeling)Cable Machine + Single-Arm Handle · Intermediate
Lats (isolation)
Lats (lower fibers)
Legs
Lower Abs
Lower Traps
Mid Back
Obliques
Posterior Chain
Posterior Chain (Hamstrings
Quads
- Air SquatBodyweight · Beginner
- Barbell SquatBarbell + Squat Rack · Intermediate–Advanced
- Belt SquatBelt Squat Machine OR Plate-Loaded Belt + Box · Beginner
- Box Step-Up (DB)Box (40–60cm) + Dumbbells · Beginner
- Bulgarian Split SquatDumbbells + Bench · Intermediate
- Dumbbell ThrusterDumbbells (Pair) · Intermediate
- Front SquatBarbell + Squat Rack · Intermediate–Advanced
- Goblet SquatDumbbell or Kettlebell · Beginner
- Hack SquatHack Squat Machine · Beginner
- HIIT — Bike SprintsStationary Bike (Air bike or Spin) · Intermediate
- Jump SquatBodyweight · Intermediate
- Jumping LungeBodyweight · Intermediate
- Leg PressLeg Press Machine · Beginner
- Pendulum SquatPendulum Squat Machine · Beginner–Intermediate
- Single-Leg PressLeg Press Machine · Beginner–Intermediate
- Smith Machine SquatSmith Machine · Beginner–Intermediate
- Stationary Bike (Steady)Stationary Bike · Beginner
- Step-Up (Box / Bench)Bench/Box + Dumbbells · Beginner
- Trap Bar DeadliftTrap Bar (Hex Bar) · Beginner–Intermediate
- Walking LungeDumbbells (optional) · Beginner
- Wall BallMedicine Ball (6–9kg) + Wall Target · Intermediate
- Wall SitWall · Beginner
Quads (all 4 heads
Quads (rectus femoris)
Rear Delts
Rectus Abdominis
Shoulders
Soleus
Spine
Thoracic Spine
Tibialis Anterior (front of shin)
Triceps (all 3 heads
Triceps (all three heads
Triceps (lateral and long head)
Triceps (long head emphasis)
Triceps (long head)
Upper Chest
Upper Traps
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