Browse 144+ exercises with form cues and demos.
Hypertrophy
Classic 6-day split for maximum volume per muscle group.
Strength + Size
Balanced 4-day split — great for intermediates.
One muscle group per day, classic bodybuilding.
General
3 full-body sessions, perfect for busy weeks.
Barbell Bench Press
Chest · Barbell
Incline Barbell Bench Press
Incline DB Press
Chest · Dumbbell
Dumbbell Bench Press
Decline Bench Press
Chest Fly Machine
Chest · Machine
Cable Flys
Chest · Cable
Pec Deck
Push-Ups
Chest · Bodyweight
Weighted Push-Ups
Dumbbell Flys
Machine Chest Press
Cable Crossovers
Dumbbell Pullover
Conventional Deadlift
Back · Barbell
Sumo Deadlift
Deficit Deadlift
Rack Pulls
Barbell Row
Pendlay Row
T-Bar Row
Chest Supported Row
Back · Machine
Seated Cable Row
Back · Cable
Meadows Row
One-Arm Dumbbell Row
Back · Dumbbell
Pull-Up
Back · Bodyweight
Chin-Up
Wide Grip Lat Pulldown
Close Grip Pulldown
Face Pulls
Rear Delt Flys
Cable Rear Delts
Assisted Pull-Up Machine
Overhead Press
Shoulders · Barbell
Military Press
Seated DB Shoulder Press
Shoulders · Dumbbell
Arnold Press
Machine Shoulder Press
Shoulders · Machine
Push Press
Dumbbell Lateral Raise
Cable Lateral Raise
Shoulders · Cable
Front Raise
Upright Row
Dumbbell Curl
Arms · Dumbbell
Barbell Curl
Arms · Barbell
Incline DB Curl
Hammer Curl
Cable Curl
Arms · Cable
Preacher Curl
Reverse Curl
EZ-Bar Curl
Concentration Curl
Spider Curl
Tricep Pushdown
Rope Pushdown
Skull Crushers
Dips
Arms · Bodyweight
Overhead Tricep Extension
Close-Grip Bench Press
Dumbbell Skull Crushers
Back Squat
Legs · Barbell
Front Squat
Hack Squat
Legs · Machine
Leg Press
Bulgarian Split Squat
Legs · Dumbbell
Walking Lunge
Bodyweight Lunge
Legs · Bodyweight
Romanian Deadlift
Stiff Leg Deadlift
Hamstring Curl
Leg Extension
Step-Ups
Standing Calf Raise
Seated Calf Raise
Jump Squats
Goblet Squat
Pendulum Squat
Sissy Squat
Box Squat
Pause Squat
Safety Bar Squat
Glute Ham Raise
Wall Sit
Air Squat
Hip Thrust
Glutes · Barbell
Glute Bridge
Glutes · Bodyweight
Cable Glute Kickback
Glutes · Cable
Sumo Squat
Glutes · Dumbbell
Curtsy Lunge
Frog Pump
Plank
Core · Bodyweight
Bicycle Crunch
Russian Twist
Hanging Leg Raise
Ab Wheel Rollout
Core · Wheel
Reverse Hyper
Core · Machine
Burpees
Cardio · Bodyweight
Mountain Climbers
Battle Ropes
Cardio · Ropes
Jump Rope
Cardio · Rope
Box Jumps
Cardio · Box
Sprint Intervals
Cardio · Track
Kettlebell Swing
Cardio · Kettlebell
High Knees
Skater Jumps
Rowing Machine Intervals
Cardio · Rower
Jumping Jacks
Dumbbell Thruster
Full Body · Dumbbell
Jump Lunge
Medicine Ball Slam
Full Body · Med Ball
Farmer Carry
Sled Push
Full Body · Sled
Tire Flip
Full Body · Tire
Sandbag Carry
Full Body · Sandbag
Agility Ladder Drill
Cardio · Ladder
TRX Row
Back · TRX
Kettlebell Clean
Full Body · Kettlebell
Turkish Get-Up
Power Clean
Full Body · Barbell
Hang Clean
Broad Jump
Plyometric Push-Up
Renegade Row
Dumbbell Deadlift
Dumbbell RDL
Dumbbell Lunge
Chair Dip
Band Row
Back · Band
Band Chest Press
Chest · Band
Band Squat
Legs · Band
Band Shoulder Press
Shoulders · Band
Band Pull Apart
Band Deadlift
Band Lateral Raise
Hip Mobility Flow
Mobility · None
Shoulder Mobility
Dynamic Stretching
Foam Rolling
Mobility · Foam Roller
Resistance Band Warmup
Mobility · Band
Stability Ball Work
Core · Ball
Pilates Leg Raise
Core · Mat
Resistance Band Pilates
Core · Band
Mobility Flow
Balance Training