Library
Exercises
Cues, recommended rep ranges, and links to form videos. Watch the demonstration before you load the bar. A trainer in the room still beats a thumbnail.
44 exercises
- Form videoQuadsBarbell
Barbell back squat
Strength 3–5 · Hypertrophy 6–10
- Form videoQuadsBarbell
Front squat
Strength 3–5 · Hypertrophy 6–10
- Form videoQuadsMachine
Leg press
Strength 5–8 · Hypertrophy 8–12
- Form videoQuadsDumbbell
Bulgarian split squat
Strength 5–8 · Hypertrophy 8–12
- Form videoQuadsDumbbell
Walking lunge
Strength 6–8 · Hypertrophy 8–12
- Form videoQuadsMachine
Leg extension
Strength 6–8 · Hypertrophy 10–15
- Form videoHamstringsBarbell
Conventional deadlift
Strength 1–5 · Hypertrophy 5–8
- Form videoHamstringsBarbell
Romanian deadlift
Strength 4–6 · Hypertrophy 6–10
- Form videoGlutesBarbell
Sumo deadlift
Strength 1–5 · Hypertrophy 5–8
- Form videoHamstringsMachine
Lying leg curl
Strength 6–8 · Hypertrophy 8–15
- Form videoHamstringsBarbell
Good morning
Strength 5–8 · Hypertrophy 8–12
- Form videoGlutesBarbell
Barbell hip thrust
Strength 5–8 · Hypertrophy 8–12
- Form videoGlutesBodyweight
Glute bridge
Strength 8–10 · Hypertrophy 10–15
- Form videoCalvesMachine
Standing calf raise
Strength 6–8 · Hypertrophy 8–15
- CalvesMachine
Seated calf raise
Strength 8–10 · Hypertrophy 10–15
- Form videoChestBarbell
Barbell bench press
Strength 3–5 · Hypertrophy 6–10
- Form videoChestDumbbell
Incline dumbbell press
Strength 5–8 · Hypertrophy 8–12
- Form videoChestCable
Cable chest fly
Strength 8–10 · Hypertrophy 10–15
- Form videoChestBodyweight
Push-up
Strength 5–8 · Hypertrophy 8–15
- Form videoChestBodyweight
Chest dip
Strength 4–6 · Hypertrophy 6–12
- Form videoBackBodyweight
Pull-up
Strength 3–5 · Hypertrophy 6–10
- Form videoBicepsBodyweight
Chin-up
Strength 3–5 · Hypertrophy 6–10
- Form videoBackCable
Lat pulldown
Strength 5–8 · Hypertrophy 8–12
- Form videoBackBarbell
Barbell bent-over row
Strength 4–6 · Hypertrophy 6–10
- Form videoBackCable
Seated cable row
Strength 6–8 · Hypertrophy 8–12
- Form videoShouldersCable
Face pull
Strength 8–10 · Hypertrophy 12–20
- Form videoShouldersBarbell
Barbell overhead press
Strength 3–5 · Hypertrophy 6–10
- Form videoShouldersDumbbell
Dumbbell lateral raise
Strength 8–10 · Hypertrophy 10–15
- Form videoShouldersDumbbell
Rear-delt fly
Strength 8–10 · Hypertrophy 12–20
- Form videoShouldersDumbbell
Arnold press
Strength 6–8 · Hypertrophy 8–12
- Form videoShouldersBarbell
Barbell shrug
Strength 6–8 · Hypertrophy 8–15
- Form videoBicepsBarbell
Barbell curl
Strength 5–8 · Hypertrophy 8–12
- Form videoBicepsDumbbell
Hammer curl
Strength 6–8 · Hypertrophy 8–12
- Form videoBicepsDumbbell
Preacher curl
Strength 6–8 · Hypertrophy 8–12
- Form videoTricepsCable
Triceps pushdown
Strength 6–8 · Hypertrophy 8–15
- Form videoTricepsBarbell
Skull crusher
Strength 6–8 · Hypertrophy 8–12
- Form videoTricepsBarbell
Close-grip bench press
Strength 4–6 · Hypertrophy 6–10
- TricepsDumbbell
Overhead triceps extension
Strength 6–8 · Hypertrophy 10–15
- Form videoCoreBodyweight
Plank
Strength 20–40s · Hypertrophy 40–60s
- Form videoCoreBodyweight
Hanging leg raise
Strength 5–8 · Hypertrophy 8–12
- Form videoCoreCable
Cable crunch
Strength 8–10 · Hypertrophy 10–15
- CoreCable
Pallof press
Strength 6–8 · Hypertrophy 8–12
- Full bodyDumbbell
Farmer carry
Strength 20–40m · Hypertrophy 40–60m
- Full bodyKettlebell
Kettlebell swing
Strength 8–10 · Hypertrophy 10–15