Vol. 01 · The Library

The Exercise
Library

A scientific reference for every lift that matters. Programming ranges, technical cues, common errors and the evidence behind them — curated for serious lifters.

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52 Exercises

Updated weekly

№ 01 · CoreIsolation — spinal flexion

Ab Wheel Rollout

· Rectus abdominis· Obliques· Latissimus dorsi

№ 02 · LegsSquat

Barbell Back Squat

· Quadriceps· Glutes· Adductors· Hamstrings

№ 03 · ChestHorizontal push

Barbell Bench Press

· Pectorals· Anterior deltoid· Triceps

№ 04 · ArmsIsolation — elbow flexion

Barbell Curl

· Biceps· Brachialis· Forearm flexors / grip

№ 05 · LegsIsolation — hip extension

Barbell Hip Thrust

· Glutes· Hamstrings· Quadriceps

№ 06 · ShouldersVertical push

Barbell Overhead Press

· Anterior deltoid· Lateral deltoid· Triceps· Upper trapezius

№ 07 · BackHorizontal pull

Barbell Row

· Latissimus dorsi· Rhomboids / mid-traps· Posterior deltoid· Biceps

№ 08 · BackIsolation — scapular elevation

Barbell Shrug

· Upper trapezius

№ 09 · LegsLunge

Bulgarian Split Squat

· Quadriceps· Glutes· Adductors· Hamstrings

№ 10 · CoreIsolation — spinal flexion

Cable Crunch

· Rectus abdominis· Obliques

№ 11 · ArmsIsolation — elbow flexion

Cable Curl

· Biceps· Brachialis

№ 12 · ChestIsolation — shoulder horizontal adduction

Cable Fly

№ 13 · LegsIsolation — hip extension

Cable Glute Kickback

· Glutes· Hamstrings

№ 14 · BackIsolation — shoulder abduction

Cable Lateral Raise

· Lateral deltoid· Upper trapezius

№ 15 · ChestHorizontal push

Chest Dip

· Pectorals· Triceps· Anterior deltoid

№ 16 · BackHorizontal pull

Chest-Supported Row

· Rhomboids / mid-traps· Latissimus dorsi· Posterior deltoid· Biceps

№ 17 · ArmsHorizontal push

Close-Grip Bench Press

· Triceps· Pectorals· Anterior deltoid

№ 18 · LegsHinge

Conventional Deadlift

· Glutes· Hamstrings· Spinal erectors· Quadriceps

№ 19 · BackIsolation — shoulder abduction

Dumbbell Lateral Raise

· Lateral deltoid· Anterior deltoid· Supraspinatus· Upper trapezius

№ 20 · ShouldersVertical push

Dumbbell Shoulder Press

· Anterior deltoid· Lateral deltoid· Triceps· Upper trapezius

№ 21 · ShouldersIsolation — shoulder horizontal abduction

Face Pull

· Posterior deltoid· Rhomboids / mid-traps· Rotator cuff

№ 22 · ChestHorizontal push

Flat Dumbbell Press

· Pectorals· Anterior deltoid· Triceps

№ 23 · LegsSquat

Front Squat

· Quadriceps· Glutes· Spinal erectors

№ 24 · LegsHinge

Good Morning

· Hamstrings· Glutes· Spinal erectors

№ 25 · LegsSquat

Hack Squat

· Quadriceps· Glutes· Adductors

№ 26 · ArmsIsolation — elbow flexion

Hammer Curl

· Brachialis· Biceps· Forearm flexors / grip

№ 27 · CoreIsolation — hip flexion

Hanging Leg Raise

· Rectus abdominis· Hip flexors· Obliques

№ 28 · LegsIsolation — hip adduction

Hip Adduction Machine

№ 29 · ChestHorizontal push

Incline Barbell Press

· Pectorals· Anterior deltoid· Triceps

№ 30 · ArmsIsolation — elbow flexion

Incline Dumbbell Curl

· Biceps· Brachialis

№ 31 · ChestHorizontal push

Incline Dumbbell Press

· Pectorals· Anterior deltoid· Triceps

№ 32 · BackVertical pull

Lat Pulldown

· Latissimus dorsi· Biceps· Posterior deltoid· Scapular stabilizers

№ 33 · LegsIsolation — knee extension

Leg Extension

№ 34 · LegsSquat

Leg Press

· Quadriceps· Glutes· Adductors· Hamstrings

№ 35 · LegsIsolation — knee flexion

Lying Leg Curl

№ 36 · ChestHorizontal push

Machine Chest Press

· Pectorals· Anterior deltoid· Triceps

№ 37 · ArmsIsolation — elbow extension

Overhead Cable Triceps Extension

№ 38 · CoreIsolation — spinal flexion

Plank

· Rectus abdominis· Obliques· Spinal erectors

№ 39 · ArmsIsolation — elbow flexion

Preacher Curl

· Biceps· Brachialis

№ 40 · BackVertical pull

Pull-Up

· Latissimus dorsi· Biceps· Rhomboids / mid-traps· Posterior deltoid

№ 41 · ShouldersIsolation — shoulder horizontal abduction

Reverse Pec Deck

· Posterior deltoid· Rhomboids / mid-traps

№ 42 · LegsHinge

Romanian Deadlift

· Hamstrings· Glutes· Spinal erectors

№ 43 · BackHorizontal pull

Seated Cable Row

· Latissimus dorsi· Rhomboids / mid-traps· Biceps· Posterior deltoid

№ 44 · LegsIsolation — ankle plantarflexion

Seated Calf Raise

· Soleus· Gastrocnemius

№ 45 · LegsIsolation — knee flexion

Seated Leg Curl

№ 46 · BackHorizontal pull

Single-Arm Dumbbell Row

· Latissimus dorsi· Rhomboids / mid-traps· Biceps· Posterior deltoid

№ 47 · ArmsIsolation — elbow extension

Skull Crusher

№ 48 · LegsSquat

Smith Machine Squat

· Quadriceps· Glutes· Adductors

№ 49 · LegsIsolation — ankle plantarflexion

Standing Calf Raise

· Gastrocnemius· Soleus

№ 50 · BackIsolation — shoulder extension

Straight-Arm Pulldown

· Latissimus dorsi

№ 51 · ArmsIsolation — elbow extension

Triceps Pushdown

№ 52 · LegsLunge

Walking Lunge

· Quadriceps· Glutes· Hamstrings