Every exercise, and the muscles it actually trains

What a new account's program looks like

For example - this is what the planner composes for someone training for general health in a full gym. There is no fixed program: yours is composed from your own level, gym and goal, and comes out at 11-13 movements and 34-104 minutes. Open any one to see exactly what it loads.

Smith Machine Squat Smith Machine RDL Dumbbell Bench Press Lat Pulldown Seated Cable Row Seated Dumbbell Press Sumo Goblet Squat Dumbbell Lateral Raises Hip Abduction (Machine) Standing Calf Raises Lying Windshield Wipers

Leg Press Dumbbell Romanian Deadlift Chest Dips Lat Pulldown Seated Cable Row Seated Dumbbell Press Hip Adduction (Machine) Dumbbell Lateral Raises Hip Abduction (Machine) Standing Calf Raises Lying Windshield Wipers

Leg Press Dumbbell Romanian Deadlift Chest Dips Lat Pulldown Seated Cable Row Seated Dumbbell Press Hip Adduction (Machine) Hip Abduction (Machine) Dumbbell Lateral Raises Standing Calf Raises Lying Windshield Wipers

Browse by equipment

Ab wheel 1 movement · support only Small wheel with a handle through the middle Exercise ball 1 movement · support only The big inflatable ball Resistance bands 11 movements · reaches 4/18 Stretchy loops or tubes with handles Barbell 33 movements · reaches 14/18 Long steel bar you load round plates onto Bench 31 movements · support only The padded bench you lie or sit on Bodyweight 34 movements · reaches 12/18 Just you and the floor - nothing to own Cable machine 24 movements · reaches 11/18 Handle on a steel cable, weight picked with a pin Dip station 1 movement · support only Two parallel bars at hip height to press between Dumbbells 42 movements · reaches 15/18 The hand weights on the long rack, one per hand Kettlebells 22 movements · reaches 15/18 Cast-iron ball with a handle on top Machines 22 movements · reaches 12/18 Sit-in machine with a guided path and a pin Plate-loaded machine 2 movements · support only Machine you load with plates by hand, no pin Pull-up bar 10 movements · reaches 5/18 Any fixed bar you can hang your whole weight from Back extension bench 1 movement · support only The angled pad you hook your ankles under Jump rope 1 movement · support only A skipping rope Smith machine 12 movements · reaches 8/18 A barbell locked onto vertical rails Suspension trainer 12 movements · reaches 8/18 A TRX or gymnastic straps