EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

971 exercises

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TricepsBeginner
Bench Dip
- Triceps
BodyweightSets × reps: 3 × 10–15
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PlyometricsIntermediate

Bench Jump

Quadriceps
Glutes

BenchSets × reps: 3–4 × 6–10

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StretchingBeginner

Bench Lat Stretch

Lats

BenchSets × reps: 2–3 × 20–40 sec

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ChestAdvanced

Bench Press with Chains

Chest
Triceps

Barbell · ChainsSets × reps: 5–8 × 2–5

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QuadricepsBeginner

Bench Sprint

Quadriceps
Glutes
Hip Flexors

BenchSets × reps: 3–5 × 15–30 sec

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ChestIntermediate

Bent-Arm Barbell Pullover

Lats
Chest

BarbellSets × reps: 3 × 8–12

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ChestIntermediate

Bent-Arm Dumbbell Pullover

Chest

DumbbellSets × reps: 3 × 10–12

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CalvesBeginner

Bent-Knee Calf Raise

Soleus

BodyweightSets × reps: 3 × 15–25

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StretchingBeginner

Bent-Knee Soleus Stretch

Soleus

Bodyweight · WallSets × reps: 2–3 × 20–40 sec per side

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ShouldersIntermediate

Bent-Over Cable Rear Delt Fly

Rear Delts

CableSets × reps: 3 × 12–20

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ShouldersBeginner

Bent-Over Dumbbell Rear Delt Fly

Rear Delts

DumbbellSets × reps: 3–4 × 12–20

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StretchingBeginner

Biceps Wall Stretch

Biceps

Bodyweight · WallSets × reps: 2–3 × 20–40 sec per side

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Core / AbsBeginner

Bicycle Crunch

Abs
Obliques

BodyweightSets × reps: 2–3 × 10–20 per side

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Core / AbsBeginner

Bird Dog

Transverse Abdominis
Lower Back

BodyweightSets × reps: 2–3 × 6–10 per side

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ChestIntermediate

Board Press

Triceps
Chest

BarbellSets × reps: 3–5 × 3–6

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Core / AbsIntermediate

Body Saw

Abs
Transverse Abdominis

BodyweightSets × reps: 3 × 8–12

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TricepsIntermediate

Body-Up

Triceps

BodyweightSets × reps: 3 × 8–12

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CalvesBeginner

Bodyweight Calf Raise

Calves

BodyweightSets × reps: 2–3 × 15–25

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ChestAdvanced

Bodyweight Fly

Chest

Bodyweight · EZ BarSets × reps: 3 × 6–10

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BackIntermediate

Bodyweight Mid Row

Rhomboids
Lats

Bodyweight · Pull-Up BarSets × reps: 3 × 6–12

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QuadricepsBeginner

Bodyweight Squat

Quadriceps
Glutes

BodyweightSets × reps: 2–4 × 12–20

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TricepsIntermediate

Bodyweight Triceps Extension

Triceps

BodyweightSets × reps: 3 × 8–12

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QuadricepsBeginner

Bodyweight Walking Lunge

Quadriceps
Glutes

BodyweightSets × reps: 2–3 × 10–20 per leg

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Core / AbsIntermediate

Bosu Ball Cable Crunch with Side Bend

Abs
Obliques

Cable · BOSU BallSets × reps: 3 × 10–15 + 10 side bends per side