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Every exercise, and the muscles it actually trains

176 movements, each carrying a percentage for every one of the 17 muscle groups it loads. 100% means one exercise finishes that muscle for the session. These are the numbers the app plans with - nothing here is a popularity ranking.

The core program

The 10 movements every session is built from. Between them they take all 17 muscle groups to target - open any one to see exactly what it loads.

Barbell SquatBarbell Squat Romanian DeadliftRomanian Deadlift Barbell Bench PressBarbell Bench Press Lat PulldownLat Pulldown Seated Cable RowSeated Cable Row Overhead Barbell PressOverhead Barbell Press Dumbbell Lateral RaisesDumbbell Lateral Raises Standing Calf RaisesStanding Calf Raises Hip Adduction (Machine)Hip Adduction (Machine) Twisting Hanging Knee RaisesTwisting Hanging Knee Raises

Browse by muscle

Quads 40 movements Hamstrings 47 movements Glutes 50 movements Lower back / erectors 35 movements Abs 66 movements Calves 42 movements Chest 23 movements Lats 29 movements Mid-back / traps 39 movements Rear delts 26 movements Front delts 45 movements Side delts 32 movements Biceps 29 movements Triceps 41 movements Forearms 61 movements Adductors (inner thigh) 36 movements Obliques 37 movements

Browse by equipment

Ab wheel Ab wheel 1 movement · support only Small wheel with a handle through the middle Exercise ball Exercise ball 1 movement · support only The big inflatable ball Resistance bands Resistance bands 11 movements · reaches 6/17 Stretchy loops or tubes with handles Barbell Barbell 31 movements · reaches 12/17 Long steel bar you load round plates onto Bench Bench 25 movements · support only The padded bench you lie or sit on Bodyweight Bodyweight 25 movements · reaches 11/17 Just you and the floor - nothing to own Cable machine Cable machine 19 movements · reaches 11/17 Handle on a steel cable, weight picked with a pin Dip station Dip station 1 movement · support only Two parallel bars at hip height to press between Dumbbells Dumbbells 42 movements · reaches 17/17 The hand weights on the long rack, one per hand Kettlebells Kettlebells 11 movements · reaches 12/17 Cast-iron ball with a handle on top Machines Machines 17 movements · reaches 11/17 Sit-in machine with a guided path and a pin Plate-loaded machine Plate-loaded machine 2 movements · reaches 3/17 Machine you load with plates by hand, no pin Pull-up bar Pull-up bar 8 movements · reaches 7/17 Any fixed bar you can hang your whole weight from Back extension bench Back extension bench 1 movement · support only The angled pad you hook your ankles under Jump rope Jump rope 1 movement · support only A skipping rope Smith machine Smith machine 4 movements · reaches 4/17 A barbell locked onto vertical rails

All movements, A to Z

Photos and form cues from free-exercise-db, released into the public domain.

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

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