157 exercises

Back Squat

Barbell · 3–5×3–8

Quads

Front Squat

Barbell · 3–5×3–8

Quads

High-Bar Back Squat

Barbell · 3–5×3–8

Glutes

Low-Bar Back Squat

Barbell · 3–5×3–8

Glutes

Box Squat

Barbell · 3–5×3–8

Quads

Pause Squat

Barbell · 3–5×3–8

Quads

Goblet Squat

Dumbbell · 3–5×3–8

Quads

Kettlebell Goblet Squat

Kettlebell · 3–5×3–8

Quads

Dumbbell Front Squat

Dumbbell · 3–5×3–8

Quads

Bodyweight Squat

Bodyweight · 3–5×3–8

Quads

Jump Squat

Bodyweight · 3–5×3–8

Quads

Zercher Squat

Barbell · 3–5×3–8

Quads

Hack Squat

Machine · 3–5×3–8

Quads

Smith Machine Squat

Smith Machine · 3–5×3–8

Quads

Leg Press

Machine · 3–5×3–8

Quads

Belt Squat

Machine · 3–5×3–8

Quads

Wall Sit

Bodyweight · 3–5×3–8

Quads

Pistol Squat

Bodyweight · 3–5×3–8

Hamstrings

Conventional Deadlift

Barbell · 3–5×3–6

Glutes

Sumo Deadlift

Barbell · 3–5×3–6

Hamstrings

Romanian Deadlift

Barbell · 3–5×3–6

Hamstrings

Stiff-Leg Deadlift

Barbell · 3–5×3–6

Glutes

Trap Bar Deadlift

Barbell · 3–5×3–6

Hamstrings

Deficit Deadlift

Barbell · 3–5×3–6

Back

Rack Pull

Barbell · 3–5×3–6

Hamstrings

Dumbbell Romanian Deadlift

Dumbbell · 3–5×3–6

Hamstrings

Single-Leg Romanian Deadlift

Dumbbell · 3–5×3–6

Glutes

Kettlebell Swing

Kettlebell · 3–5×3–6

Glutes

Kettlebell Deadlift

Kettlebell · 3–5×3–6

Hamstrings

Good Morning

Barbell · 3–5×3–6

Glutes

Hip Thrust

Barbell · 3–5×3–6

Glutes

Barbell Glute Bridge

Barbell · 3–5×3–6

Glutes

Single-Leg Hip Thrust

Bodyweight · 3–5×3–6

Glutes

Cable Pull-Through

Cable · 3–5×3–6

Lower Back

Back Extension

Machine · 3–5×3–6

Glutes

Reverse Hyper

Machine · 3–5×3–6

Chest

Barbell Bench Press

Barbell · 3–5×5–10

Chest

Incline Barbell Bench Press

Barbell · 3–5×5–10

Chest

Decline Barbell Bench Press

Barbell · 3–5×5–10

Triceps

Close-Grip Bench Press

Barbell · 3–5×5–10

Chest

Dumbbell Bench Press

Dumbbell · 3–5×5–10

Chest

Incline Dumbbell Press

Dumbbell · 3–5×5–10

Chest

Dumbbell Floor Press

Dumbbell · 3–5×5–10

Chest

Push-Up

Bodyweight · 3–5×5–10

Chest

Incline Push-Up

Bodyweight · 3–5×5–10

Chest

Decline Push-Up

Bodyweight · 3–5×5–10

Triceps

Diamond Push-Up

Bodyweight · 3–5×5–10

Chest

Archer Push-Up

Bodyweight · 3–5×5–10

Chest

Machine Chest Press

Machine · 3–5×5–10

Chest

Cable Chest Press

Cable · 3–5×5–10

Chest

Ring Push-Up

TRX · 3–5×5–10

Chest

Dip

Bodyweight · 3–5×5–10

Chest

Weighted Dip

Bodyweight · 3–5×5–10

Shoulders

Overhead Press

Barbell · 3–5×5–10

Shoulders

Push Press

Barbell · 3–5×5–10

Shoulders

Seated Overhead Press

Barbell · 3–5×5–10

Shoulders

Dumbbell Shoulder Press

Dumbbell · 3–5×5–10

Shoulders

Seated Dumbbell Press

Dumbbell · 3–5×5–10

Shoulders

Arnold Press

Dumbbell · 3–5×5–10

Shoulders