Library
Exercises.
189 exercises across bodyweight, free weights and machines — each with its target muscles and how it fits an athletic recomposition programme.
Push60
- Push-upBodyweight
- Parallel-bar DipBodyweight
- Wall-assisted Handstand Push-upBodyweight
- Elevated Push-upBodyweight
- Pike Push-upBodyweight
- Chest-to-wall Handstand HoldBodyweight
- Ring Push-upBodyweight
- Weighted DipBodyweight
- Feet-elevated Pike Push-upBodyweight
- Ring Chest FlyBodyweight
- Ring Triceps ExtensionBodyweight
- Weighted Push-upBodyweight
- Parallel-bar Support HoldBodyweight
- Freestanding HandstandBodyweight
- Ring Support HoldBodyweight
- Straight-bar DipBodyweight
- Weighted Ring DipBodyweight
- Ring Bodyweight Skull CrusherBodyweight
- Freestanding Handstand Push-upBodyweight
- Freestanding Deficit Handstand Push-upBodyweight
- Planche-lean Push-upBodyweight
- Rings-turned-out Support HoldBodyweight
- 90-Degree HoldBodyweight
- 90-Degree Handstand Push-up (Progression)Bodyweight
- EGYM Chest PressMachine & cable
- Barbell Bench PressFree weight
- Standing Barbell Overhead PressFree weight
- Dumbbell Lateral RaiseFree weight
- Seated Dumbbell Shoulder PressFree weight
- Incline Dumbbell Bench PressFree weight
- Overhead Triceps ExtensionFree weight
- Paused Bench PressFree weight
- Close-grip Barbell Bench PressFree weight
- JM PressFree weight
- Single-arm Dumbbell Shoulder PressFree weight
- Lying EZ-Bar Triceps ExtensionFree weight
- Lying Triceps ExtensionFree weight
- Single-arm Landmine PressFree weight
- Seated Barbell Shoulder PressFree weight
- Dumbbell Floor PressFree weight
- Dumbbell Bench PressFree weight
- Lean-away Dumbbell Lateral RaiseFree weight
- Spoto PressFree weight
- Pec Deck FlyMachine & cable
- Cable CrossoverMachine & cable
- Assisted Dip MachineMachine & cable
- Seated Dip Press MachineMachine & cable
- Single-arm Cable Triceps PushdownMachine & cable
- Low-to-high Cable FlyMachine & cable
- Cable Lateral RaiseMachine & cable
- Converging Chest PressMachine & cable
- Horizontal Chest PressMachine & cable
- Incline Chest Press MachineMachine & cable
- Shoulder Press MachineMachine & cable
- Lateral Raise MachineMachine & cable
- Cable Serratus PunchMachine & cable
- Triceps Press MachineMachine & cable
- Cable Triceps PushdownMachine & cable
- Cable Overhead Triceps ExtensionMachine & cable
- Single-arm Cable Lateral RaiseMachine & cable
Pull59
- Pull-upBodyweight
- Band-assisted Pull-upBodyweight
- Weighted Pull-upBodyweight
- Explosive Chest-to-bar Pull-upBodyweight
- Tuck Front LeverBodyweight
- Full Front LeverBodyweight
- Inverted RowBodyweight
- Active HangBodyweight
- Ring Face PullBodyweight
- Chin-upBodyweight
- Ring RowBodyweight
- Ring Biceps CurlBodyweight
- Feet-elevated Ring RowBodyweight
- Weighted Chin-upBodyweight
- Advanced Tuck Front LeverBodyweight
- Advanced Tuck Front Lever RowBodyweight
- Ring Pull-upBodyweight
- Archer Pull-upBodyweight
- Ring Rear-Delt RowBodyweight
- Pelican Curl (Regression)Bodyweight
- Full Front Lever RowBodyweight
- Towel Pull-upBodyweight
- One-arm Pull-up (Assisted)Bodyweight
- Legless Rope ClimbBodyweight
- Weighted Inverted RowBodyweight
- EGYM Seated RowMachine & cable
- One-arm Dumbbell RowFree weight
- Chest-supported Dumbbell RowFree weight
- Incline Dumbbell CurlFree weight
- Bent-over Barbell RowFree weight
- Pendlay RowFree weight
- Dumbbell PulloverFree weight
- Prone Y-RaiseFree weight
- Seal RowFree weight
- Dumbbell Reverse FlyFree weight
- Powell RaiseFree weight
- Barbell CurlFree weight
- T-Bar Landmine RowFree weight
- Dumbbell Rear-Delt RowFree weight
- Hammer CurlFree weight
- Cable Lat PulldownMachine & cable
- Seated Cable RowMachine & cable
- Bayesian Cable CurlMachine & cable
- Bicep Curl MachineMachine & cable
- Chest-supported High RowMachine & cable
- Cable ShrugMachine & cable
- Single-arm Machine RowMachine & cable
- Single-arm Seated Cable RowMachine & cable
- Cable Face PullMachine & cable
- Iso-lateral Lat PulldownMachine & cable
- Cable Rear-Delt RowMachine & cable
- Cable Y-RaiseMachine & cable
- Straight-arm Cable PulldownMachine & cable
- Plate-loaded High RowMachine & cable
- Plate-loaded Low RowMachine & cable
- Pullover MachineMachine & cable
- Reverse Pec Deck (Butterfly)Machine & cable
- Cable External RotationMachine & cable
- Assisted Pull-up MachineMachine & cable
Legs47
- Pistol SquatBodyweight
- Bodyweight SquatBodyweight
- Split SquatBodyweight
- Reverse LungeBodyweight
- Skater SquatBodyweight
- Assisted Pistol SquatBodyweight
- Sliding Leg CurlBodyweight
- Single-leg Glute BridgeBodyweight
- Single-leg Calf RaiseBodyweight
- Band-assisted Nordic CurlBodyweight
- Nordic Hamstring Curl (Regressed)Bodyweight
- Walking LungeBodyweight
- Shrimp SquatBodyweight
- Bodyweight Hip ThrustBodyweight
- Bent-knee Calf RaiseBodyweight
- Weighted Pistol SquatBodyweight
- Nordic Hamstring Curl (Full Range)Bodyweight
- Weighted Skater SquatBodyweight
- Cossack SquatBodyweight
- EGYM Smart Strength SquatMachine & cable
- EGYM Hip ThrustMachine & cable
- High-bar Back SquatFree weight
- Romanian DeadliftFree weight
- Conventional DeadliftFree weight
- Bulgarian Split SquatFree weight
- Goblet SquatFree weight
- Barbell Hip ThrustFree weight
- Front SquatFree weight
- Dumbbell Romanian DeadliftFree weight
- Seated Dumbbell Calf RaiseFree weight
- Standing Barbell Calf RaiseFree weight
- Paused SquatFree weight
- Single-leg Dumbbell RDLFree weight
- Walking Dumbbell LungeFree weight
- Trap Bar DeadliftFree weight
- Front-foot-elevated Split SquatFree weight
- 45-degree Leg PressMachine & cable
- Leg ExtensionMachine & cable
- Single-leg Leg ExtensionMachine & cable
- Hack SquatMachine & cable
- Pendulum SquatMachine & cable
- Seated Leg CurlMachine & cable
- Seated Calf Raise MachineMachine & cable
- Smith Machine Bulgarian Split SquatMachine & cable
- Calf Press on Leg Press MachineMachine & cable
- Hip Thrust MachineMachine & cable
- Standing Calf Raise MachineMachine & cable
Core15
- Hollow Body HoldBodyweight
- Hanging Knee RaiseBodyweight
- Ab Wheel RolloutBodyweight
- Dragon Flag (Regression)Bodyweight
- Seated Pike CompressionBodyweight
- L-SitBodyweight
- V-SitBodyweight
- Barbell RolloutFree weight
- Weighted Sit-upFree weight
- Cable Anti-Extension WalkoutMachine & cable
- Ab Crunch MachineMachine & cable
- Isometric Pallof PressMachine & cable
- Cable CrunchMachine & cable
- Pallof PressMachine & cable
- Back Extension MachineMachine & cable