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70 exercises with step-by-step form guides, muscles worked, sets and reps for strength, hypertrophy, endurance, and fat loss. Each guide includes common mistakes to avoid, variations, and calorie burn data.
Pectoralis Major
intermediateUpper Pectoralis, Anterior Deltoid
intermediateLower Pectoralis
intermediatePectoralis Major
intermediatePectoralis Major
intermediatePectoralis Major, Anterior Deltoid
beginnerLower Pectoralis, Triceps
intermediatePectoralis Major
beginnerLatissimus Dorsi, Teres Major
intermediateLatissimus Dorsi, Biceps Brachii
intermediateLatissimus Dorsi, Rhomboids
intermediateLatissimus Dorsi, Rhomboids
beginnerLatissimus Dorsi
beginnerRhomboids, Middle Trapezius
beginnerErector Spinae, Glutes, Hamstrings
advancedErector Spinae, Trapezius, Glutes
intermediateRear Deltoid, Rotator Cuff
beginnerLatissimus Dorsi, Teres Major
beginnerQuadriceps, Glutes
intermediateQuadriceps, Core
advancedQuadriceps, Glutes
beginnerHamstrings, Glutes
intermediateQuadriceps, Glutes
intermediateQuadriceps, Glutes
beginnerQuadriceps
beginnerHamstrings
beginnerGastrocnemius, Soleus
beginnerQuadriceps, Glutes
beginnerQuadriceps, Glutes
intermediateGlutes, Adductors, Quadriceps
intermediateAnterior Deltoid, Lateral Deltoid
intermediateLateral Deltoid
beginnerAnterior Deltoid
beginnerPosterior Deltoid
beginnerAnterior Deltoid, Lateral Deltoid
intermediateLateral Deltoid, Upper Trapezius
intermediateLateral Deltoid
beginnerAnterior Deltoid, Lateral Deltoid
intermediateBiceps Brachii
beginnerBiceps Brachii
beginnerBrachioradialis, Biceps Brachii
beginnerBiceps Brachii Short Head
intermediateTriceps
intermediateTriceps Lateral Head
beginnerTriceps Long Head
beginnerTriceps
intermediateRectus Abdominis, Transverse Abdominis
beginnerRectus Abdominis
beginnerRectus Abdominis Lower
intermediateRectus Abdominis
beginnerRectus Abdominis, Obliques
intermediateObliques
beginnerTransverse Abdominis, Rectus Abdominis
beginnerObliques, Transverse Abdominis
beginnerGlutes, Hamstrings, Trapezius
advancedGlutes, Hamstrings
intermediateQuadriceps, Shoulders
intermediateShoulders, Glutes, Hamstrings
intermediateQuadriceps, Glutes, Calves
intermediateShoulders, Core
beginnerForearms, Trapezius
beginnerQuadriceps, Glutes, Calves
intermediateQuadriceps, Calves, Hamstrings
beginnerQuadriceps, Hamstrings
beginnerLatissimus Dorsi, Quadriceps
beginnerCalves, Shoulders
intermediateQuadriceps, Glutes
beginnerQuadriceps, Glutes
beginnerLatissimus Dorsi, Shoulders
intermediateFull Body
intermediate| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4-5 | 3-5 | 3-5 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-25 | 30-45s |
| Fat Loss | 3 | 12-15 | 30-60s |
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