Exercise Library · 149 Exercises

Equipment, sets & reps, form cues and common mistakes for every exercise, grouped by target muscle. Or start from the Muscle Atlas.

Pectoralis Major 7

Barbell Bench Press3-4 sets × 6-10 reps · rest 2-3 min
Incline Dumbbell Press3-4 sets × 8-12 reps · rest 90 s
Dips3-4 sets × 6-12 reps · rest 2 min
Cable Chest Fly3-4 sets × 12-15 reps · rest 60-90 s
Push-Up3-4 sets × 2 reps shy of failure · rest 60-90 s
Pec Deck Fly3-4 sets × 12-15 reps · rest 60 s
Squeeze Press3 sets × 12-15 reps · rest 60 s

Deltoid (Anterior) 4

Standing Barbell Overhead Press3-4 sets × 6-10 reps · rest 2-3 min
Arnold Press3-4 sets × 10-12 reps · rest 90 s
Dumbbell Front Raise3 sets × 12-15 reps · rest 60 s
Incline Bench Press3-4 sets × 6-10 reps · rest 2-3 min

Deltoid (Lateral) 4

Dumbbell Lateral Raise4 sets × 12-20 reps · rest 60 s
Barbell Upright Row3 sets × 10-12 reps · rest 90 s
Cable Lateral Raise3-4 sets × 12-15 reps per side · rest 60 s
Dumbbell Shoulder Press3-4 sets × 8-12 reps · rest 90 s

Sternocleidomastoid 4

Neck Flexion (Resisted)2-3 sets × 15-20 reps · light
Deadlift (Isometric Hold)3 holds × 10-20 s at lockout · rest 2 min
Glute Bridge3 sets × 20-30 s (or 12-15 reps)
Neck Lateral Flexion (Resisted)2-3 sets × 12-15 reps per side

Biceps Brachii 4

Chin-Up3-4 sets × 6-12 reps · rest 2 min
Barbell Curl3-4 sets × 10-12 reps · rest 90 s
Incline Dumbbell Curl3 sets × 10-12 reps · rest 90 s
Concentration Curl3 sets × 10-12 reps per side · rest 60 s

Forearm Flexors 4

Farmer's Walk3-4 sets × 30-40 m · rest 90 s
Wrist Curl3-4 sets × 15-20 reps · rest 60 s
Towel Hang3-4 hangs × 15-45 s · rest 90 s
Reverse Barbell Curl3-4 sets × 10-12 reps · rest 90 s

Rectus Abdominis 4

Hanging Leg Raise3-4 sets × 10-15 reps · rest 90 s
Crunch3-4 sets × 15-20 reps · rest 60 s
Ab Wheel Rollout3-4 sets × 8-12 reps · rest 90 s
Weighted Crunch3-4 sets × 12-15 reps · rest 60 s

External Oblique 4

Russian Twist3 sets × 10-15 reps per side · rest 60 s
Side Plank3 sets × 30-45 s per side
Dumbbell Side Bend3 sets × 12-15 reps per side · rest 60 s
Pallof Press3 sets × 10-12 reps per side · rest 60 s

Sartorius 3

Side Lunge3 sets × 8-12 reps per side · rest 90 s
Squat (Full-Range Synergy)3-4 sets × 8-12 reps · rest 2 min
Band Hip External Rotation2-3 sets × 15-20 reps per side

Tensor Fasciae Latae 3

Lateral Band Walk3 sets × 10-15 steps each direction
Side-Lying Leg Raise3 sets × 12-20 reps per side
Bulgarian Split Squat (Stability Bias)3 sets × 8-12 reps per side · rest 90 s

Rectus Femoris 4

Barbell Back Squat3-5 sets × 5-8 reps · rest 2-3 min
Leg Press3-4 sets × 10-15 reps · rest 2 min
Bulgarian Split Squat3 sets × 8-12 reps per side · rest 90 s
Leg Extension3-4 sets × 12-15 reps · rest 60-90 s

Vastus Lateralis 5

Wide-Stance Squat3-4 sets × 6-10 reps · rest 2-3 min
Hack Squat3-4 sets × 8-12 reps · rest 2 min
Leg Press3-4 sets × 10-15 reps · rest 2 min
Lunge3 sets × 10-12 steps per side · rest 90 s
Jump Squat3-4 sets × 5-8 reps · rest 2 min

Vastus Medialis 4

Leg Extension (Top Hold)3-4 sets × 10-12 reps (2-3 s top hold) · rest 60-90 s
Deep Squat (Full Bottom)3-4 sets × 5-8 reps · rest 2-3 min
Lunge3 sets × 10-12 steps per side · rest 90 s
Leg Press (Full Range)3-4 sets × 10-12 reps · rest 2 min

Tibialis Anterior 4

Band Ankle Dorsiflexion2-3 sets × 15-20 reps per side
Heel Walk (Loaded)3 walks × 20-30 m
Eccentric Calf Raise3-4 sets × 8-10 reps (3-5 s negative) · rest 90 s
Kneeling Ankle (Shin) Stretch2-3 holds × 30 s per side

Fibularis Group 4

Band Ankle Eversion2-3 sets × 15-20 reps per side
Calf Raise (Everted)3-4 sets × 12-15 reps · rest 60 s
Single-Leg Balance3-4 holds × 30-60 s per side
Unstable-Surface Walk2-3 walks × 30-40 m

Serratus Anterior 4

Cable Scapular Protraction3 sets × 12-15 reps per side · rest 60 s
Bench Press (Bottom-Drive Emphasis)3-4 sets × 6-10 reps · rest 2-3 min
Push-Up Plus3-4 sets × 10-15 reps
Single-Arm Farmer's Walk3 walks × 20-30 m per side

Brachialis 4

Hammer Curl3-4 sets × 10-12 reps · rest 90 s
Reverse Barbell Curl3-4 sets × 10-12 reps · rest 90 s
Concentration Curl3 sets × 10-12 reps per side · rest 60 s
EZ Bar Curl3-4 sets × 10-12 reps · rest 90 s

Internal Oblique 4

Kneeling Cable Chop3 sets × 10-12 reps per side · rest 60 s
Bicycle Crunch3 sets × 10-15 reps per side
Side Plank with Rotation3 sets × 8-12 reps per side
Kettlebell Windmill3 sets × 5-8 reps per side · rest 90 s

Adductor Group 4

Sumo Squat3-4 sets × 8-12 reps · rest 2 min
Seated Hip Adduction3-4 sets × 12-15 reps · rest 60 s
Cossack Squat3 sets × 6-10 reps per side · rest 90 s
Bulgarian Split Squat3 sets × 8-12 reps per side · rest 90 s

Vastus Intermedius 5

Barbell Back Squat3-5 sets × 5-8 reps · rest 2-3 min
Leg Press3-4 sets × 10-15 reps · rest 2 min
Leg Extension (Standard)3-4 sets × 12-15 reps · rest 60-90 s
Hack Squat3-4 sets × 8-12 reps · rest 2 min
Front Squat3-4 sets × 5-8 reps · rest 2-3 min

Pectoralis Minor 4

Cable Scapular Depression3 sets × 12-15 reps · rest 60 s
Scapular Push-Up3-4 sets × 8-12 reps
Dumbbell Pullover3 sets × 10-12 reps · rest 90 s
Doorway Stretch (Release)2-3 holds × 30 s per side

Subscapularis 3

Band Internal Rotation2-3 sets × 15-20 reps per side · light
Cable Internal Rotation2-3 sets × 12-15 reps per side
Rotator Cuff Warm-Up Combo2 sets × 15 internal + 15 external per side

Iliopsoas 5

Hanging Leg Raise3-4 sets × 10-15 reps · rest 90 s
Walking Lunge3 sets × 10-12 steps per side
Lying Leg Raise3-4 sets × 10-15 reps · rest 60 s
Seated Knee Raise3 sets × 12-15 reps
Loaded March (High-Knee Step)3 sets × 10-12 reps per side

Transversus Abdominis 4

Stomach Vacuum3 sets × 15-20 s
Plank3 sets × 30-60 s · rest 60 s
Dead Bug3 sets × 8-10 reps per side
Heavy Compound Bracing (Valsalva)Before heavy singles-to-triples · recover breath between sets

Trapezius (Upper) 4

Barbell Shrug3-4 sets × 12-15 reps · rest 60-90 s
Dumbbell Shrug3-4 sets × 12-15 reps · rest 60-90 s
Clean High Pull3-4 sets × 3-6 reps · rest 2-3 min
Deadlift (Isometric Hold)3 holds × 10-20 s at lockout · rest 2 min

Trapezius (Mid/Lower) 4

Seated Cable Row3-4 sets × 10-12 reps · rest 90 s
Face Pull3-4 sets × 15-20 reps · rest 60-90 s
T-Bar Row3-4 sets × 8-12 reps · rest 2 min
Straight-Arm Pulldown3-4 sets × 12-15 reps · rest 60-90 s

Latissimus Dorsi 4

Pull-Up3-4 sets × 6-12 reps · rest 2-3 min
Lat Pulldown3-4 sets × 10-12 reps · rest 90 s
Barbell Row3-4 sets × 8-12 reps · rest 2 min
Straight-Arm Pulldown3-4 sets × 12-15 reps · rest 60-90 s

Deltoid (Posterior) 4

Face Pull3-4 sets × 15-20 reps · rest 60-90 s
Reverse Fly3-4 sets × 12-15 reps · rest 60 s
Bent-Over Lateral Raise3-4 sets × 12-15 reps · rest 60 s
Cable Rear Delt Pull3-4 sets × 15-20 reps · rest 60 s

Triceps Brachii 4

Close-Grip Bench Press3-4 sets × 8-12 reps · rest 2 min
Dips3-4 sets × 6-12 reps · rest 2 min
Cable Triceps Pushdown3-4 sets × 12-15 reps · rest 60-90 s
Lying Triceps Extension (Skull Crusher)3-4 sets × 10-12 reps · rest 90 s

Gluteus Maximus 7

Barbell Hip Thrust3-4 sets × 8-12 reps · rest 2 min
Barbell Back Squat3-5 sets × 5-8 reps · rest 2-3 min
Deadlift3-4 sets × 5-8 reps · rest 2-3 min
Romanian Deadlift3-4 sets × 8-12 reps · rest 2 min
Bulgarian Split Squat3 sets × 8-12 reps per side · rest 90 s
Weighted Step-Up3 sets × 8-12 reps per side · rest 90 s
Cable Glute Kickback3 sets × 12-15 reps per side · rest 60 s

Biceps Femoris 5

Romanian Deadlift3-4 sets × 8-12 reps · rest 2 min
Leg Curl3-4 sets × 12-15 reps · rest 60-90 s
Nordic Hamstring Curl (Eccentric)3 sets × 5-8 reps · rest 2 min
Good Morning3 sets × 10-12 reps · rest 90 s
Stiff-Leg Deadlift3-4 sets × 8-12 reps · rest 2 min

Semitendinosus 4

Romanian Deadlift3-4 sets × 8-12 reps · rest 2 min
Leg Curl (Toes-In Position)3-4 sets × 10-12 reps · rest 60-90 s
Good Morning3 sets × 10-12 reps · rest 90 s
Kettlebell Swing3-4 sets × 15-20 reps · rest 60 s

Semimembranosus 4

Romanian Deadlift3-4 sets × 8-12 reps · rest 2 min
Leg Curl3-4 sets × 12-15 reps · rest 60-90 s
Nordic Hamstring Curl (Eccentric)3 sets × 5-8 reps · rest 2 min
Kettlebell Swing3-4 sets × 15-20 reps · rest 60 s

Gastrocnemius 4

Standing Calf Raise4 sets × 12-20 reps · rest 60 s
Donkey Calf Raise4 sets × 15-20 reps · rest 60 s
Jump Rope3-5 sets × 45-60 s
Frog Jump3-4 sets × 5-8 reps · rest 2 min

Infraspinatus 4

Band External Rotation2-3 sets × 15-20 reps per side · light
Side-Lying Dumbbell External Rotation2-3 sets × 12-15 reps per side
Cable External Rotation2-3 sets × 12-15 reps per side
Rotator Cuff Warm-Up Combo2 sets × 15 internal + 15 external per side

Teres Minor 3

Band External Rotation2-3 sets × 15-20 reps per side · light
Side-Lying External Rotation (Bodyweight)2-3 sets × 15-20 reps per side
Cable External Rotation2-3 sets × 12-15 reps per side

Teres Major 4

Wide-Grip Row3-4 sets × 10-12 reps · rest 2 min
Straight-Arm Pulldown3-4 sets × 12-15 reps · rest 60-90 s
Reverse-Grip Lat Pulldown3-4 sets × 10-12 reps · rest 90 s
Single-Arm Dumbbell Row3-4 sets × 8-12 reps per side · rest 90 s

Rhomboids 4

Seated Row (End-Range Squeeze)3-4 sets × 10-12 reps · rest 90 s
Face Pull3-4 sets × 15-20 reps · rest 60-90 s
Band Scapular Retraction2-3 sets × 15-20 reps
Reverse Fly3-4 sets × 12-15 reps · rest 60 s

Levator Scapulae 4

Shrug (Synergy)3 sets × 12-15 reps
Scapular Control Drill2-3 sets × 10-15 reps in each of 4 directions
Neck Side Stretch (Release)2-3 holds × 20-30 s per side
Upper Trap Release2-3 holds × 30-60 s per side

Erector Spinae 4

Deadlift3-4 sets × 5-8 reps · rest 2-3 min
Back Extension3-4 sets × 10-15 reps · rest 90 s
Good Morning3 sets × 10-12 reps · rest 90 s
45° Back Extension3-4 sets × 12-15 reps · rest 90 s

Gluteus Medius 4

Lateral Band Walk3 sets × 10-15 steps each direction
Single-Leg Romanian Deadlift3 sets × 8-12 reps per side · rest 90 s
Side-Lying Leg Raise3 sets × 12-20 reps per side
Seated Hip Abduction Machine3-4 sets × 12-15 reps · rest 60 s

Soleus 3

Seated Calf Raise4 sets × 15-20 reps · rest 60 s
Bent-Knee Calf Raise4 sets × 15-20 reps · rest 60 s
Standing Calf Raise (Burnout Set)1-2 burnout sets to failure after working sets

Quadratus Lumborum 4

Single-Arm Farmer's Walk3 walks × 20-30 m per side
Side Bridge3 sets × 20-45 s per side
Kettlebell Windmill3 sets × 5-8 reps per side · rest 90 s
Side Bend Stretch (Release)2-3 holds × 20-30 s per side

Semispinalis Capitis 4

Neck Flexion & Extension (Resisted)2-3 sets × 15-20 reps · light resistance
Glute Bridge3 sets × 20-30 s (or 12-15 reps)
Neck Rotation (Resisted)2-3 sets × 10-15 reps per side
Deep Neck Stretch (Release)2-3 holds × 30 s

Serratus Posterior 3

Deep Breathing Drill3-5 rounds × 5-8 deep breaths
Yoga Stretching2-3 rounds × 30-60 s per pose
Intercostal Breathing2-3 rounds × 8-10 breaths

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