Exercise index
Every exercise, every muscle group
240 movements across calisthenics, gym and home training. Each guide covers how to do it, the muscles worked, benefits and suggested sets and reps.
Chest exercises
Open the chest trainer →Pecs, sternal & clavicular fibers
- Standard Push-UpCalisthenic · Beginner · Bodyweight
- Wide-Grip Push-UpCalisthenic · Beginner · Bodyweight
- Diamond Push-UpCalisthenic · Intermediate · Bodyweight
- Decline Push-UpCalisthenic · Intermediate · Bench / box
- Archer Push-UpCalisthenic · Advanced · Bodyweight
- One-Arm Push-UpCalisthenic · Advanced · Bodyweight
- Barbell Bench PressGym · Intermediate · Barbell + bench
- Incline Dumbbell PressGym · Beginner · Dumbbells + bench
- Cable Chest FlyGym · Beginner · Cable machine
- Chest DipsCalisthenic · Intermediate · Parallel bars
- Flat Dumbbell FlyHome · Intermediate · Dumbbells + bench
- Svend PressHome · Beginner · Plate
- Incline Push-UpCalisthenic · Beginner · Bench / box
- Spiderman Push-UpCalisthenic · Intermediate · Bodyweight
- Typewriter Push-UpCalisthenic · Advanced · Bodyweight
- Weighted Push-UpCalisthenic · Intermediate · Weight plate / vest
- Ring Push-UpCalisthenic · Intermediate · Gymnastic rings
- Machine Chest PressGym · Beginner · Chest press machine
- Pec Deck MachineGym · Beginner · Pec deck
- Landmine Chest PressGym · Intermediate · Landmine attachment
Back exercises
Open the back trainer →Lats, traps, rhomboids, erectors
- Pull-UpCalisthenic · Intermediate · Bar
- Chin-UpCalisthenic · Intermediate · Bar
- Australian Row (Inverted Row)Calisthenic · Beginner · Bar / rings
- Archer Pull-UpCalisthenic · Advanced · Bar
- Barbell Bent-Over RowGym · Intermediate · Barbell
- Lat PulldownGym · Beginner · Cable machine
- Seated Cable RowGym · Beginner · Cable machine
- Single-Arm Dumbbell RowHome · Beginner · Dumbbell + bench
- Conventional DeadliftGym · Advanced · Barbell
- Band Pull-ApartHome · Beginner · Resistance band
- Cable Face PullGym · Beginner · Cable + rope
- Chest-Supported RowGym · Beginner · Incline bench + dumbbells
- T-Bar RowGym · Intermediate · T-bar / barbell
- Pendlay RowGym · Advanced · Barbell
- Straight-Arm PulldownGym · Beginner · Cable machine
- Dumbbell PulloverGym · Intermediate · Dumbbell + bench
- Machine High RowGym · Beginner · Plate-loaded row
- Rope ClimbCalisthenic · Advanced · Rope
- Seal RowGym · Intermediate · Flat bench + dumbbells
- Meadows RowGym · Intermediate · Landmine barbell
Shoulders exercises
Open the shoulders trainer →Front, side, rear delts
- Pike Push-UpCalisthenic · Beginner · Bodyweight
- Handstand Push-UpCalisthenic · Advanced · Wall
- Standing Overhead PressGym · Intermediate · Barbell
- Seated Dumbbell Shoulder PressGym · Beginner · Dumbbells + bench
- Dumbbell Lateral RaiseHome · Beginner · Dumbbells
- Cable Lateral RaiseGym · Beginner · Cable machine
- Rear Delt FlyHome · Beginner · Dumbbells
- Arnold PressGym · Intermediate · Dumbbells
- Band Lateral RaiseHome · Beginner · Resistance band
- Wall WalksCalisthenic · Intermediate · Wall
- Handstand HoldCalisthenic · Intermediate · Wall / floor
- Bottoms-Up Kettlebell PressGym · Advanced · Kettlebell
- Landmine Shoulder PressGym · Intermediate · Landmine attachment
- Lateral Raise MachineGym · Beginner · Lateral raise machine
- Cable Rear Delt FlyGym · Beginner · Cable machine
- ScarecrowGym · Intermediate · Dumbbells
- Cuban RotationGym · Intermediate · Dumbbells
- Y-RaiseHome · Beginner · Dumbbells / plates
- Cable Upright RowGym · Intermediate · Cable machine
- Plate Front RaiseHome · Beginner · Weight plate
Biceps exercises
Open the biceps trainer →Biceps brachii, brachialis
- Barbell CurlGym · Beginner · Barbell
- Alternating Dumbbell CurlHome · Beginner · Dumbbells
- Hammer CurlHome · Beginner · Dumbbells
- Preacher CurlGym · Intermediate · Preacher bench
- Incline Dumbbell CurlGym · Intermediate · Dumbbells + bench
- Chin-Up (biceps focus)Calisthenic · Intermediate · Bar
- Cable Bar CurlGym · Beginner · Cable machine
- Band CurlHome · Beginner · Resistance band
- Isometric Bar Hold (90°)Calisthenic · Intermediate · Bar
- Barbell Drag CurlGym · Intermediate · Barbell
- Spider CurlGym · Intermediate · Dumbbells + incline bench
- Concentration CurlHome · Beginner · Dumbbell
- Zottman CurlHome · Intermediate · Dumbbells
- Cross-Body CurlHome · Beginner · Dumbbells
- Cable Hammer CurlGym · Beginner · Cable + rope
- Waiter's CurlHome · Intermediate · Dumbbell
- Fat-Grip CurlGym · Intermediate · Fat gripz + dumbbells
- EZ-Bar CurlGym · Beginner · EZ curl bar
- Reverse Barbell CurlGym · Beginner · Barbell
- Bayesian Cable CurlGym · Intermediate · Cable machine
Triceps exercises
Open the triceps trainer →Long, lateral, medial heads
- Close-Grip Bench PressGym · Intermediate · Barbell + bench
- Bench / Parallel Bar DipCalisthenic · Beginner · Bar or bench
- Overhead Cable ExtensionGym · Beginner · Cable + rope
- EZ-Bar SkullcrusherGym · Intermediate · EZ-bar + bench
- Cable Rope PushdownGym · Beginner · Cable + rope
- Diamond Push-Up (triceps focus)Calisthenic · Intermediate · Bodyweight
- Dumbbell KickbackHome · Beginner · Dumbbells
- Band PushdownHome · Beginner · Resistance band
- Machine DipGym · Beginner · Dip machine
- Cross-Body Triceps ExtensionGym · Intermediate · Cable + rope
- Tate PressGym · Intermediate · Dumbbells + bench
- JM PressGym · Advanced · Barbell + bench
- Bench DipCalisthenic · Beginner · Bench / chair
- Floor PressGym · Intermediate · Barbell / dumbbells
- Rolling Triceps ExtensionGym · Intermediate · Dumbbells
- Ring DipCalisthenic · Advanced · Gymnastic rings
- Cable Rope Overhead ExtensionGym · Beginner · Cable machine
- Single-Arm Cable PushdownGym · Beginner · Cable machine
- Bodyweight Bar SkullcrusherCalisthenic · Intermediate · Bar / rings
- Seated Machine Triceps ExtensionGym · Beginner · Machine
Forearms exercises
Open the forearms trainer →Flexors, extensors, grip
- Dead HangCalisthenic · Beginner · Bar
- Farmer's CarryGym · Beginner · Heavy dumbbells
- Barbell Wrist CurlGym · Beginner · Barbell
- Reverse Wrist CurlHome · Beginner · Dumbbells
- Towel Pull-UpCalisthenic · Advanced · Bar + towel
- Plate Pinch HoldGym · Intermediate · Plates
- Rack PullGym · Intermediate · Barbell + rack
- Thick-Bar HoldGym · Intermediate · Thick bar / fat gripz
- Finger Push-UpCalisthenic · Advanced · Bodyweight
- Sledgehammer LeverHome · Intermediate · Sledgehammer
- Wrist RollerGym · Intermediate · Wrist roller + rope
- Towel-Grip DeadliftGym · Advanced · Barbell + towel
- Hammer-Grip Pull-UpCalisthenic · Intermediate · Neutral-grip bar
- Bottoms-Up CarryGym · Intermediate · Kettlebell
- Reverse Curl (Forearm Focus)Gym · Beginner · Barbell / EZ bar
- Behind-the-Back Wrist CurlGym · Beginner · Barbell
- Band Finger ExtensionHome · Beginner · Resistance band
- Suitcase CarryGym · Beginner · Dumbbell / kettlebell
- Hex Dumbbell HoldHome · Intermediate · Dumbbells
- Plate Pronation / SupinationHome · Beginner · Weight plate
Abs & Core exercises
Open the abs & core trainer →Rectus abdominis, obliques, deep core
- Hard-Style PlankCalisthenic · Beginner · Bodyweight
- Hollow Body HoldCalisthenic · Intermediate · Bodyweight
- Hanging Leg RaiseCalisthenic · Advanced · Bar
- Hanging Knee RaiseCalisthenic · Intermediate · Bar
- Ab Wheel RolloutGym · Advanced · Ab wheel
- Dead BugHome · Beginner · Bodyweight
- Pallof PressGym · Beginner · Cable / band
- Side PlankCalisthenic · Beginner · Bodyweight
- Weighted Russian TwistHome · Beginner · Plate / dumbbell
- L-Sit HoldCalisthenic · Advanced · Parallettes / floor
- Cable CrunchGym · Beginner · Cable + rope
- Cable WoodchopGym · Intermediate · Cable + rope
- Ab-Mat Sit-UpHome · Beginner · Ab mat
- Hanging Windshield WiperCalisthenic · Advanced · Bar
- Dragon FlagCalisthenic · Advanced · Bench
- Side Plank PulseCalisthenic · Intermediate · Bodyweight
- Leg-Lowering DrillHome · Beginner · Bodyweight
- Bear CrawlCalisthenic · Beginner · Bodyweight
- Plank Pull-ThroughHome · Intermediate · Dumbbell
- Toes-to-BarCalisthenic · Advanced · Pull-up bar
Glutes exercises
Open the glutes trainer →Gluteus maximus, medius, minimus
- Barbell Hip ThrustGym · Intermediate · Barbell + bench
- Glute BridgeHome · Beginner · Bodyweight
- Single-Leg Hip ThrustHome · Intermediate · Bench
- Romanian DeadliftGym · Intermediate · Barbell / dumbbells
- Cable Glute KickbackGym · Beginner · Cable machine
- Banded ClamshellHome · Beginner · Mini band
- Bulgarian Split SquatHome · Intermediate · Dumbbells + bench
- Sumo DeadliftGym · Intermediate · Barbell
- Good MorningGym · Intermediate · Barbell
- Reverse HyperextensionGym · Beginner · Reverse hyper machine
- Frog PumpHome · Beginner · Bodyweight
- Lateral Band WalkHome · Beginner · Mini band
- Curtsy LungeHome · Beginner · Dumbbells
- Deficit Romanian DeadliftGym · Advanced · Barbell + platform
- Cable Pull-ThroughGym · Beginner · Cable machine
- Machine Hip AbductionGym · Beginner · Machine
- Reverse LungeHome · Beginner · Bodyweight / dumbbells
- Kas Glute BridgeGym · Intermediate · Barbell + bench
- Standing Cable AbductionGym · Beginner · Cable machine
- Deficit Reverse LungeGym · Intermediate · Platform + dumbbells
Quads exercises
Open the quads trainer →Rectus femoris, vasti
- Barbell Back SquatGym · Intermediate · Barbell + rack
- Front SquatGym · Advanced · Barbell + rack
- Goblet SquatHome · Beginner · Dumbbell / kettlebell
- Leg PressGym · Beginner · Leg press machine
- Walking LungeHome · Beginner · Dumbbells / bodyweight
- Weighted Step-UpHome · Beginner · Dumbbells + box
- Pistol SquatCalisthenic · Advanced · Bodyweight
- Sissy SquatHome · Intermediate · Bodyweight
- Leg ExtensionGym · Beginner · Leg extension machine
- Hack SquatGym · Beginner · Hack squat machine
- Smith Machine SquatGym · Beginner · Smith machine
- Pendulum SquatGym · Beginner · Pendulum squat machine
- Box SquatGym · Intermediate · Barbell + box
- Front-Foot-Elevated Split SquatHome · Intermediate · Dumbbells + plate
- Cyclist SquatGym · Intermediate · Barbell + wedge
- Wall SitCalisthenic · Beginner · Wall
- Speed Skater SquatCalisthenic · Intermediate · Bodyweight
- Static Split SquatHome · Beginner · Bodyweight / dumbbells
- Belt SquatGym · Intermediate · Belt squat machine
- Jump SquatCalisthenic · Intermediate · Bodyweight
Hamstrings exercises
Open the hamstrings trainer →Biceps femoris, semitendinosus, semimembranosus
- Romanian DeadliftGym · Intermediate · Barbell / dumbbells
- Nordic Hamstring CurlCalisthenic · Advanced · Anchor + partner
- Lying Leg CurlGym · Beginner · Leg curl machine
- Single-Leg RDLHome · Intermediate · Dumbbell
- Glute Ham RaiseGym · Advanced · GHR bench
- Kettlebell SwingHome · Intermediate · Kettlebell
- Snatch-Grip DeadliftGym · Advanced · Barbell
- Stiff-Leg DeadliftGym · Intermediate · Barbell
- Hamstring SlideHome · Beginner · Slider / towel
- Banded Leg CurlHome · Beginner · Resistance band
- Eccentric Glute Ham RaiseGym · Advanced · GHR bench
- Seated Leg CurlGym · Beginner · Seated leg curl machine
- 45-Degree Hip ExtensionGym · Beginner · Back extension bench
- Dimmel DeadliftGym · Intermediate · Barbell
- Dumbbell Romanian DeadliftHome · Beginner · Dumbbells
- Trap Bar DeadliftGym · Beginner · Trap bar
- Single-Leg Machine CurlGym · Beginner · Leg curl machine
- Stability Ball Leg CurlHome · Intermediate · Stability ball
- Kettlebell Single-Leg DeadliftHome · Intermediate · Kettlebell
- Banded Good MorningHome · Beginner · Resistance band
Calves exercises
Open the calves trainer →Gastrocnemius, soleus
- Standing Calf RaiseGym · Beginner · Calf raise machine
- Seated Calf RaiseGym · Beginner · Seated calf machine
- Dumbbell Single-Leg Calf RaiseHome · Beginner · Dumbbell + step
- Jump RopeHome · Beginner · Jump rope
- Donkey Calf RaiseGym · Beginner · Donkey calf machine
- Single-Leg HopsCalisthenic · Intermediate · Bodyweight
- Calf Raise MachineGym · Beginner · Standing calf machine
- Soleus Wall SitCalisthenic · Beginner · Wall
- Sled MarchGym · Intermediate · Sled
- Farmer's Walk Calf MarchGym · Beginner · Dumbbells
- Toe RaisesCalisthenic · Beginner · Bodyweight
- Leg Press Calf PressGym · Beginner · Leg press machine
- Smith Machine Calf RaiseGym · Beginner · Smith machine
- Single-Leg Calf RaiseHome · Beginner · Bodyweight / dumbbell
- Deficit Calf RaiseHome · Beginner · Step / block
- Barbell Standing Calf RaiseGym · Intermediate · Barbell
- Tibialis RaiseHome · Beginner · Bodyweight / wall
- Pogo HopCalisthenic · Intermediate · Bodyweight
- Band Calf RaiseHome · Beginner · Resistance band
- Eccentric Calf LowerHome · Beginner · Step
Full Body & Conditioning exercises
Open the full body & conditioning trainer →Total-body power & engine work
- BurpeeCalisthenic · Intermediate · Bodyweight
- Power CleanGym · Advanced · Barbell
- Dumbbell ThrusterHome · Intermediate · Dumbbells
- Rowing Erg IntervalsGym · Beginner · Rowing machine
- Assault Bike SprintsGym · Intermediate · Air bike
- Loaded Carry MedleyGym · Intermediate · Dumbbells / kettlebells
- Muscle-UpCalisthenic · Advanced · Bar
- Box JumpCalisthenic · Intermediate · Box
- Battle RopesGym · Intermediate · Battle ropes
- Sled PushGym · Intermediate · Sled
- Tire FlipGym · Advanced · Tire
- Barbell ThrusterGym · Advanced · Barbell
- Renegade RowGym · Intermediate · Dumbbells
- Man-MakerGym · Advanced · Dumbbells
- Turkish Get-UpGym · Advanced · Kettlebell
- Kettlebell Clean & PressGym · Intermediate · Kettlebell
- Devil PressGym · Advanced · Dumbbells
- Wall BallGym · Intermediate · Medicine ball
- Dumbbell SnatchGym · Intermediate · Dumbbell
- Jumping LungeCalisthenic · Intermediate · Bodyweight