Exercise Library

Search and filter by muscle, level and goal. Pro imagery, steps, alternatives, safety.

🟡 intermediateboth

Barbell Bench Press

Chest (Pectoralis Major)

🔁 4 × 6-10⏱ 15-20 min

🟡 intermediatebulking

Incline Dumbbell Press

Upper Chest

🔁 3-4 × 8-12⏱ 12-15 min

🔴 advancedboth

Pull-Up

Lats

🔁 4 × AMRAP (5-12)⏱ 10-15 min

🟡 intermediatebulking

Barbell Row

Mid Back, Lats

🔁 4 × 6-10⏱ 12-15 min

🟡 intermediateboth

Overhead Press

Delts

🔁 4 × 5-8⏱ 12-15 min

🟢 beginnerboth

Dumbbell Lateral Raise

Side Delts

🔁 4 × 12-15⏱ 8-10 min

🟡 intermediateboth

Barbell Back Squat

Quads, Glutes

🔁 4-5 × 5-8⏱ 20-25 min

🔴 advancedbulking

Conventional Deadlift

Hamstrings, Glutes, Back

🔁 3-4 × 3-6⏱ 20-25 min

🟢 beginnerboth

Leg Press

Quads, Glutes

🔁 4 × 10-15⏱ 10-15 min

🟢 beginnerbulking

Barbell Curl

Biceps

🔁 3-4 × 8-12⏱ 8-10 min

🟢 beginnerboth

Hammer Curl

Biceps Brachii, Brachialis

🔁 3 × 10-12⏱ 6-8 min

🟢 beginnerboth

Cable Tricep Pushdown

Triceps

🔁 3-4 × 10-15⏱ 8-10 min

🟡 intermediatebulking

Parallel Bar Dips

Triceps, Lower Chest

🔁 3-4 × 6-12⏱ 10-12 min

🟢 beginnercutting

Plank

Core

🔁 3 × 30-60 sec hold⏱ 5-8 min

🔴 advancedcutting

Hanging Leg Raise

Lower Abs, Hip Flexors

🔁 3-4 × 8-12⏱ 8-10 min

🔴 advancedcutting

HIIT Sprints

Cardiovascular System

🔁 6-10 rounds × 30s on / 60-90s off⏱ 20-25 min total

🟢 beginnercutting

Steady State Cardio

Cardiovascular Endurance

🔁 1 session × -⏱ 30-45 min