Exercise Library
1,324 exercises
Beginner3/4 sit-up
Beginner45° side bend
Beginnerair bike
Noviceall fours squad stretch
Beginneralternate heel touchers
Beginneralternate lateral pulldown
Beginnerankle circles
Beginnerarcher pull up
Beginnerarcher push up
Beginnerarm slingers hanging bent knee legs
Beginnerarm slingers hanging straight legs
Beginnerarms apart circular toe touch (male)
Beginnerarms overhead full sit-up (male)
Noviceassisted chest dip (kneeling)
Noviceassisted hanging knee raise
Noviceassisted hanging knee raise with throw down
Noviceassisted lying calves stretch
Noviceassisted lying glutes stretch
Noviceassisted lying gluteus and piriformis stretch
Noviceassisted lying leg raise with lateral throw down
Noviceassisted lying leg raise with throw down
Noviceassisted motion russian twist
Noviceassisted parallel close grip pull-up
Noviceassisted prone hamstring
Noviceassisted prone lying quads stretch
Noviceassisted prone rectus femoris stretch
Noviceassisted pull-up
Noviceassisted seated pectoralis major stretch with stability ball
Noviceassisted side lying adductor stretch
Noviceassisted sit-up
Noviceassisted standing chin-up
Noviceassisted standing pull-up
Noviceassisted standing triceps extension (with towel)
Noviceassisted triceps dip (kneeling)
Noviceassisted wide-grip chest dip (kneeling)
Beginnerastride jumps (male)
Beginnerback and forth step
Intermediateback extension on exercise ball
Beginnerback lever
Noviceback pec stretch
Beginnerbackward jump
Beginnerbalance board
Intermediateband alternating biceps curl
Intermediateband alternating v-up
Noviceband assisted pull-up
Noviceband assisted wheel rollerout
Intermediateband bench press
Intermediateband bent-over hip extension
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Articles
Training guides
Programming
How to Pick Your First Training Split
Full body, upper/lower or push/pull/legs — the split that fits the days you can actually train.
6 min readFundamentals
Sets, Reps and Progressive Overload
What to add each week so the work keeps getting harder without getting reckless.
7 min readRecovery
Warming Up Without Wasting Time
A five minute general warm-up plus ramp-up sets covers almost every session.
4 min read