Browse exercises before you build the plan.

90/90 Hip Switch

Hip internal and external rotation mobility drill

Ab Crunch Machine

Machine trunk flexion exercise for direct abdominal loading.

Ab Wheel Rollout

Bodyweight anti-extension core exercise using an ab wheel

Ankle Mobility Rocks

Dynamic ankle dorsiflexion drill for squats, lunges, and running

Arnold Press

Rotating shoulder press variation

Assault Bike

Air resistance bike with arm handles for full-body cardio

Assisted Dip Machine

Machine-assisted dip for chest and triceps strength progression

Assisted Pull-up Machine

Machine-assisted vertical pull for building pull-up strength

Back Extension

Posterior-chain extension for lower back, glutes, and hamstrings

Band Dorsiflexion

Light resisted ankle dorsiflexion for shin strength.

Band External Rotation

Shoulder prehab exercise rotating the arm outward against band resistance.

Band Pull-Apart

Band exercise for rear delts, upper back, and posture.

Barbell Back Squat

Fundamental lower body compound exercise

Barbell Curl

Standing bicep curl with a straight barbell for mass and strength

Barbell Lunge

Loaded lunge variation with a barbell across the upper back.

Barbell Reverse Curl

Overhand curl targeting forearms, brachialis, and biceps

Barbell Row

Horizontal pulling movement for back development

Barbell Shrug

Loaded shrug variation for upper traps.

Battle Ropes

High-intensity cardio using heavy ropes for waves and slams

Belt Squat

Lower-body squat pattern loaded through a belt instead of the spine

Bicycle Crunch

Bodyweight rotational core exercise emphasizing obliques and trunk control

Bird Dog

Quadruped core stability drill for trunk control, lower back, and glutes

Bodyweight Calf Raises

No-equipment calf raise for ankle strength and calf endurance

Bodyweight Squats

No-equipment squat pattern for quads, glutes, hamstrings, and lower-body endurance

Box Jumps

Plyometric exercise jumping onto an elevated platform

Bulgarian Split Squat

Single leg squat with rear foot elevated

Burpee

Full-body conditioning drill combining squat, plank or push-up, and jump

Butt Kicks

Running-form cardio drill alternating heel kicks toward glutes

Butterfly Stretch

Seated inner-thigh stretch for hip mobility.

Cable Crossover

Cable chest fly for constant tension

Cable Crunch

Weighted abdominal crunch with cable

Cable Curl

Bicep curl with constant cable tension

Cable External Rotation

Cable rotator cuff external rotation with steady resistance.

Cable Hip Abduction

Cable isolation movement for hip abductors and glute medius.

Cable Hip Adduction

Cable isolation exercise for hip adductors.

Cable Hip Extension

Cable hip extension for glutes with single-leg control.

Cable Internal Rotation

Rotator cuff internal rotation using cable or band resistance.

Cable Kickback

Cable glute isolation exercise

Cable Lateral Raise

Cable shoulder isolation with constant tension for medial delts

Cable Pull Through

Cable hip hinge accessory for glutes and hamstrings

Cable Shrug

Cable shrug for constant trap tension.

Cable Woodchop

Rotational core movement

Cable Wrist Curl

Cable forearm curl using steady resistance through wrist flexion.

Calf Raise Machine

Standing machine calf raise emphasizing the gastrocnemius

Calf Stretch

Wall-supported calf stretch for the gastrocnemius and Achilles area

Cat-Cow Stretch

Dynamic spinal mobility drill alternating back extension and flexion

Chair Sit-to-Stand

Accessible squat pattern standing up from a chair.

Chest Press Machine

Machine pressing for chest development

Chest Stretch

Doorway or wall chest stretch

Chest Supported Row

Isolated back row eliminating momentum

Child's Pose

Restful stretch for back and hips

Chin Tuck

Low-load neck control drill for deep neck flexor endurance.

Chin-up

Underhand grip pull-up for bicep emphasis

Clamshell

Side-lying hip abductor exercise for glute medius control.

Close Grip Bench Press

Tricep-focused bench press variation

Cobra Stretch

Prone spinal extension stretch for abs and front-of-hip mobility

Cobra Triceps Extension

Bodyweight triceps extension performed from a prone press position.

Concentration Curl

Isolated single-arm bicep curl

Conventional Deadlift

Full body pulling movement from the floor

Copenhagen Plank

Side plank variation emphasizing adductor strength.

Crunch

Basic bodyweight abdominal curl-up for trunk flexion

Cycling

Low-impact outdoor or stationary bike cardio for legs and aerobic fitness

Dance Cardio

Duration-based dance workout for aerobic conditioning and coordination

Dead Bug

Supine core stability drill resisting low-back extension

Dead Hang

Passive bar hang for grip endurance, shoulder decompression, and overhead mobility

Decline Bench Press

Decline barbell press emphasizing the lower chest

Decline Sit-up

Decline-bench sit-up increasing trunk flexion challenge

Dip

Upper body pressing exercise on parallel bars

Donkey Kicks

Quadruped glute extension drill for home lower-body training

Downward Dog

Yoga pose for full body stretch

Dumbbell Bench Press

Dumbbell chest press allowing independent arm path and deeper range of motion

Dumbbell Bicep Curl

Classic arm curl for bicep development

Dumbbell Chest Fly

Isolation movement for chest stretch and contraction

Dumbbell Lunges

Unilateral leg exercise for strength and balance

Dumbbell Preacher Curl

Supported single-implement bicep curl on a preacher bench using dumbbells

Dumbbell Pullover

Lat and chest stretch under load

Dumbbell Row

Single arm rowing movement for back

Dumbbell Shoulder Press

Seated or standing shoulder press with dumbbells

Dumbbell Squat

Loaded squat variation holding dumbbells at the sides.

Dumbbell Squat to Shoulder Press

Dumbbell squat that flows into an overhead press.

Dumbbell Tricep Extension

Overhead tricep isolation exercise

Elevated Hip Bridge

Glute bridge variation with feet elevated for a longer range of motion.

Elliptical

Low impact cardio machine workout

EZ Bar Curl

Angled-bar biceps curl that can reduce wrist strain

EZ Bar Preacher Curl

Supported bicep curl for isolation

EZ Bar Reverse Curl

Pronated EZ bar curl emphasizing brachialis and forearm extensors

EZ Bar Skull Crusher

Lying tricep extension

Face Pull

Upper back and shoulder health exercise

Farmer's Carry

Loaded carry for grip, traps, core stability, and gait under load

Fire Hydrant Circle

Quadruped hip circle for abductors and glute control.

Fire Hydrants

Quadruped hip abduction drill for glutes and lateral hip strength

Foam Roll Hip Abductors

Foam rolling drill for the outer hip and side thigh.

Foam Roll Hip Flexors

Foam rolling drill for the front of the hip and upper thigh.

Frog Stretch

Deep hip adductor stretch from a wide-knee position.

Front Raise

Shoulder isolation emphasizing the anterior delts

Front Squat

Quad-dominant squat variation with front rack position

Front-Back Cross Jumps

Multi-directional hop pattern for calves, quads, and foot control.

Glute Bridge

Floor-based bodyweight hip extension for glutes and hamstrings

Glute Kickback Machine

Isolated glute extension movement

Goblet Squat

Front-loaded squat variation

Good Morning

Hip hinge with bar on back

Hack Squat

Machine squat variation for quad focus

Hammer Curl

Neutral grip bicep curl

Hamstring Stretch

Static stretch for hamstring flexibility

Hand Release Push-up

Push-up variation that resets each rep from the floor.

Handstand Push-up

Inverted bodyweight press performed against a wall.

Hanging Leg Raise

Hanging bodyweight core raise targeting lower abs and hip flexors

Heel Walks

Walking on heels to strengthen the shin muscles.

High Knees

Running in place with exaggerated knee lifts

Hip Abduction Machine

Targets outer hip and glute muscles

Hip Adduction Machine

Targets inner thigh muscles

Hip Flexor Stretch

Lunge position stretch for hip flexors

Hip Thrust

Glute-focused hip extension exercise

Hollow Body Hold

Gymnastics-style core hold resisting lumbar extension

Incline Bench Press

Pressing movement targeting upper chest

Incline Dumbbell Bench Press

Incline dumbbell press targeting upper chest with independent arm path

Incline Dumbbell Curl

Bicep curl with enhanced stretch

Incline Dumbbell Fly

Incline fly for upper-chest isolation.

Incline Machine Press

Machine press variation emphasizing upper chest.

Incline Walking

Treadmill walking with incline for low-impact aerobic conditioning

Inverted Row

Horizontal pulling using body weight

Jump Rope

High intensity cardio and coordination

Jumping Jack

No-equipment full-body cardio drill using repeated arm raises and lateral jumps

Kettlebell Sumo Squat

Wide-stance kettlebell squat emphasizing inner thighs and glutes.

Kettlebell Swing

Explosive hip-hinge movement using a kettlebell.

Kickboxing

Cardio workout combining punches, kicks, and footwork

Landmine Press

Angled pressing movement

Lat Pulldown

Vertical pulling for lat development

Lateral Band Walk

Banded lateral steps for hip abductor and glute medius activation.

Lateral Bound

Side-to-side power jump for hips, quads, and landing control.

Lateral Cone Hop

Quick side hops over a marker for lower-body reactivity.

Lateral Leg Swing

Dynamic side-to-side leg swing for hip mobility.

Lateral Lunge Stretch

Side lunge hold for inner thigh and hip mobility.

Lateral Raise

Dumbbell isolation exercise for medial delts and shoulder width

Leg Extension

Isolation exercise for quadriceps

Leg Press

Machine compound leg exercise

Leg Pull-In

Seated knee tuck for abs and hip flexors.

Loop Band Push-up on Knees

Kneeling push-up variation with band resistance across the upper back.

Low Row

Horizontal pulling movement targeting mid-back

Low-to-High Cable Fly

Cable fly variation emphasizing upper chest.

Lying Leg Curl

Prone machine hamstring curl for knee flexion strength

Machine Curl

Selectorized machine bicep curl for guided isolation

Machine High Row

High-row machine pull emphasizing lats and upper back

Machine Lateral Raise

Machine shoulder isolation for medial delt development

Machine Row

Chest-supported machine row for upper and mid-back strength

Machine Triceps Extension

Machine-guided elbow extension for direct triceps work.

March in Place

Low-impact beginner cardio performed in place

Medicine Ball Slam

Full-body conditioning move slamming a medicine ball to the floor.

Mountain Climber

Plank-based core and cardio drill with alternating knee drives

Neck Flexion Extension

Controlled neck range-of-motion drill.

Neck Isometric Hold

Gentle resisted neck hold for front, back, or side neck control.

Nordic Hamstring Curl

Eccentric hamstring exercise lowering from a kneeling position.

Open Book Stretch

Side-lying thoracic rotation stretch for upper back and chest

Overhead Cable Tricep Extension

Tricep isolation with full stretch

Overhead Press

Standing shoulder press for upper body strength

Pallof Press

Anti-rotation core exercise

Palms-Down Barbell Wrist Curl

Barbell forearm extensor curl with palms facing down.

Palms-Down Dumbbell Wrist Curl

Forearm extensor isolation with dumbbells.

Palms-Up Barbell Wrist Curl

Barbell forearm flexor curl with palms facing up.

Palms-Up Dumbbell Wrist Curl

Forearm flexor isolation with dumbbells.

Pec Deck

Machine chest fly for pec isolation

Pendlay Row

Explosive barbell row from floor

Pigeon Pose

Deep hip opener stretch

Pike Push-up

Push-up variation targeting shoulders

Plank

Isometric core stability exercise

Plate Pinch

Grip hold using weight plates pinched between the fingers and thumb.

Power Clean

Explosive barbell lift from floor to front rack without a full squat catch.

Prone T Raise

Prone rear-shoulder raise for scapular retraction control.

Prone Y Raise

Prone shoulder raise for lower-trap and rotator cuff control.

Pull-up

Classic upper body pulling exercise

Push Press

Overhead press assisted by a short leg drive.

Push-up

Bodyweight horizontal press for chest, triceps, shoulders, and core stability

Quad Stretch

Standing quadricep stretch

Rack Pulls

Partial deadlift from pins emphasizing back and hip extension strength.

Reverse Crunch

Bodyweight core exercise curling hips toward the ribs

Reverse Fly

Rear delt isolation exercise

Reverse Lunges

No-equipment lunge variation with a backward step and lower knee stress

Reverse Pec Deck

Machine rear delt fly for shoulder balance

Romanian Deadlift

Hip hinge movement targeting posterior chain

Rope Hammer Curl

Cable neutral-grip curl for biceps, brachialis, and forearms

Rope Tricep Pushdown

Cable rope pushdown for triceps with a strong lockout squeeze

Rowing Machine

Low-impact full-body cardio using a leg drive, hip swing, and arm pull

Running

Steady outdoor or treadmill running for aerobic endurance and cardiovascular fitness

Russian Twist

Rotational core exercise

Scapular Pull-up

Hanging scapular control drill for upper back and traps.

Scissor Kick

Supine leg-switch core exercise for lower abs and hip control.

Seated Cable Row

Horizontal pulling with cable for back thickness

Seated Calf Raise

Targets soleus muscle of the calf

Seated Leg Curl

Isolated hamstring curl while seated

Shadow Boxing

Boxing movements without equipment or opponent

Shoulder Press Machine

Machine overhead press for shoulders

Shoulder Stretch

Cross body shoulder stretch

Shrugs

Isolation exercise for upper traps

Side Lunges

Lateral lunge pattern for glutes, quads, and inner thighs

Side Plank

Isometric anti-lateral-flexion core hold

Side-Lying External Rotation

Low-load rotator cuff external rotation drill.

Side-Lying Hip Abduction

Accessible hip abductor exercise performed lying on one side.

Single Arm Cable Row

Unilateral cable row for back strength and side-to-side balance

Single Leg Romanian Deadlift

Unilateral hip hinge for balance

Single-Leg Calf Raise

Unilateral calf raise for side-to-side lower-leg strength.

Sit-up

Bodyweight trunk flexion exercise moving from lying to seated

Skater Jumps

Lateral plyometric cardio drill for legs, balance, and power

Ski Erg

Machine simulating cross-country skiing motion

Sled Push

Loaded conditioning movement pushing a sled over distance.

Smith Machine Bench Press

Guided barbell bench press for chest and triceps

Smith Machine Squat

Guided barbell squat movement

Sprints

High-intensity running at maximum speed for short distances

Stability Ball Abdominal Twist

Rotational core drill performed with the upper back supported on a stability ball.

Stair Climber

Cardio exercise simulating stair climbing

Standing Calf Raise

Bodyweight calf raise for lower-leg strength.

Standing Hip Abduction

Standing hip abductor drill for balance and glute medius strength.

Standing Hip Adduction

Standing hip adductor drill using bodyweight or a light band.

Standing Hip Circle

Standing circular hip drill for abductor control and hip range.

Step Ups

Single-leg elevation exercise

Straight Arm Pulldown

Cable lat isolation using straight arms and shoulder extension

Sumo Deadlift

Wide stance deadlift variation

Superman

Floor-based posterior-chain extension for lower back and glutes

Swimming

Low-impact full-body cardio performed with repeated swim strokes and controlled breathing

T-Bar Row

Compound back rowing movement

Terminal Knee Extension

Band-resisted knee extension drill for quad and knee control.

Thread the Needle

Thoracic rotation and shoulder mobility drill from all fours

Thruster

Front squat directly into an overhead press.

Tibialis Raise

Shin-strengthening exercise raising the toes while heels stay planted.

Toes-to-Bar

Hanging core exercise bringing the feet to the pull-up bar.

Trap Bar Deadlift

Deadlift variation using a trap bar for a more upright pulling position.

Tricep Pushdown

Cable isolation for triceps

Tricep Stretch

Overhead tricep stretch

Triceps Dip

Bench-supported bodyweight press emphasizing triceps with chest and shoulder involvement

Upright Row

Vertical pull emphasizing traps and side delts.

Walking

Low intensity cardio exercise

Walking Lunges

Forward-traveling lunge for unilateral leg strength and balance

Walking Side Kicks Half Turn

Dynamic walking side-kick drill for hip control and lateral mobility.

Wall Angel

Shoulder mobility drill sliding the arms overhead against a wall.

Wall Ball Shot

Squat and throw a medicine ball to a wall target.

Wall Push-up

Beginner push-up variation performed with hands on a wall.

Wall Sit

Isometric squat hold against a wall for quad endurance

Weighted Dip

Loaded dip progression for chest and triceps strength

Weighted Pull-up

Loaded pull-up progression for upper-body pulling strength

Weighted Push-up

Loaded push-up progression using a weight plate or vest for added load

World's Greatest Stretch

Dynamic mobility sequence for hips, hamstrings, thoracic spine, and shoulders

Wrist Mobility

Wrist and forearm mobility for planks, push-ups, and pressing