155 exercises
ExerciseChestCHBackBALegsLEShouldersSHArmsARCoreCO
Ab Wheel RolloutBodyweight · Core
Arnold PressDumbbell · Vertical Press
Assisted Pull Up (Machine)Machine · Vertical Pull
Back ExtensionBodyweight · Hinge
Back Extension (Single Leg)Bodyweight · Hinge
Back SquatBarbell · Squat
Bench Press (Barbell)Barbell · Horizontal Press
Bench Press (Dumbbell, Single Arm)Dumbbell · Horizontal Press
Bench Press (Dumbbell)Dumbbell · Horizontal Press
Bent Over Row (Barbell)Barbell · Horizontal Pull
Bent Over Row (Dumbbell, Single Arm)Dumbbell · Horizontal Pull
Bent Over Row (Dumbbell)Dumbbell · Horizontal Pull
Bicep Curl (Barbell)Barbell · Curl
Bicep Curl (Cable, Single Arm)Cable · Curl
Bicep Curl (Cable)Cable · Curl
Bicep Curl (Dumbbell)Dumbbell · Curl
Bicep Curl (EZ Bar)Barbell · Curl
Bicep Curl (Machine)Machine · Curl
Bicycle CrunchBodyweight · Core
Box SquatBarbell · Squat
Bulgarian Split SquatDumbbell · Lunge
Bulgarian Split Squat (Barbell)Barbell · Lunge
Cable CrossoverCable · Other
Cable Pull ThroughCable · Hinge
Chest DipBodyweight · Horizontal Press
Chest Fly (Cable, Single Arm)Cable · Other
Chest Fly (Cable)Cable · Other
Chest Fly (Dumbbell)Dumbbell · Other
Chest Fly (Machine)Machine · Other
Chest Press (Machine)Machine · Horizontal Press
Chest Supported Row (Machine)Machine · Horizontal Pull
Chin UpBodyweight · Vertical Pull
Close-Grip Bench Press (Barbell)Barbell · Triceps Extension
Concentration CurlDumbbell · Curl
CrunchBodyweight · Core
Crunch (Cable)Cable · Core
Crunch (Machine)Machine · Core
Curtsy Lunge (Dumbbell)Dumbbell · Lunge
Dead BugBodyweight · Core
DeadliftBarbell · Hinge
Decline Bench Press (Barbell)Barbell · Horizontal Press
Decline Sit UpBodyweight · Core
Face PullCable · Horizontal Pull
Floor Press (Barbell)Barbell · Horizontal Press
Flutter KickBodyweight · Core
Front RaiseDumbbell · Other
Front SquatBarbell · Squat
Glute BridgeBodyweight · Hinge
Glute Bridge (Single Leg)Bodyweight · Hinge
Glute Ham RaiseBodyweight · Hinge
Glute Kickback (Cable)Cable · Hinge
Glute Kickback (Machine)Machine · Hinge
Goblet SquatDumbbell · Squat
Good MorningBarbell · Hinge
Hack SquatMachine · Squat
Hammer CurlDumbbell · Curl
Hanging Knee RaiseBodyweight · Core
Hanging Leg RaiseBodyweight · Core
High Row (Machine)Machine · Horizontal Pull
Hip Abduction (Machine)Machine · Other
Hip Adduction (Machine)Machine · Other
Hip ThrustBarbell · Hinge
Hip Thrust (Machine)Machine · Hinge
Hip Thrust (Single Leg)Barbell · Hinge
Incline Bench Press (Barbell)Barbell · Horizontal Press
Incline Bench Press (Dumbbell)Dumbbell · Horizontal Press
Incline Bicep Curl (Dumbbell)Dumbbell · Curl
Incline Chest Fly (Cable)Cable · Other
Incline Chest Press (Machine)Machine · Horizontal Press
Inverted RowBodyweight · Horizontal Pull
Iso-Lateral Chest Press (Machine)Machine · Horizontal Press
Landmine PressBarbell · Vertical Press
Lat Pulldown (Cable)Cable · Vertical Pull
Lat Pulldown (Single Arm)Cable · Vertical Pull
Lateral RaiseDumbbell · Other
Lateral Raise (Cable, Single Arm)Cable · Other
Lateral Raise (Machine)Machine · Other
Leg CurlMachine · Other
Leg Curl (Single Leg)Machine · Other
Leg ExtensionMachine · Other
Leg Extension (Single Leg)Machine · Other
Leg PressMachine · Squat
Leg Press (Single Leg)Machine · Squat
Low Row (Machine)Machine · Horizontal Pull
Lunge (Barbell)Barbell · Lunge
Lunge (Dumbbell)Dumbbell · Lunge
Lying Leg CurlMachine · Other
Meadows Row (Barbell)Barbell · Horizontal Pull
Mountain ClimberBodyweight · Core
Neutral Grip Pull UpBodyweight · Vertical Pull
Nordic CurlBodyweight · Hinge
Overhead Press (Barbell)Barbell · Vertical Press
Overhead Triceps ExtensionDumbbell · Triceps Extension
Overhead Triceps Extension (Cable)Cable · Triceps Extension
Pallof PressCable · Core
Pause Squat (Barbell)Barbell · Squat
Pec DeckMachine · Other
Pendlay RowBarbell · Horizontal Pull
Pistol SquatBodyweight · Squat
PlankBodyweight · Core · timed
Preacher CurlBarbell · Curl
Preacher Curl (Machine)Machine · Curl
Pull UpBodyweight · Vertical Pull
Pullover (Dumbbell)Dumbbell · Vertical Pull
Pullover (Machine)Machine · Vertical Pull
Push UpBodyweight · Horizontal Press
Rack Pull (Barbell)Barbell · Hinge
Rear Delt FlyDumbbell · Horizontal Pull
Rear Delt Fly (Cable)Cable · Horizontal Pull
Rear Delt Fly (Machine)Machine · Horizontal Pull
Reverse Curl (Barbell)Barbell · Curl
Reverse Curl (Dumbbell)Dumbbell · Curl
Reverse LungeDumbbell · Lunge
Reverse Wrist Curl (Barbell)Barbell · Curl
Romanian DeadliftBarbell · Hinge
Romanian Deadlift (Dumbbell)Dumbbell · Hinge
Romanian Deadlift (Single Leg, Single Dumbbell)Dumbbell · Hinge
Romanian Deadlift (Single Leg)Dumbbell · Hinge
Russian TwistBodyweight · Core
Seal Row (Dumbbell)Dumbbell · Horizontal Pull
Seated Calf RaiseMachine · Calf
Seated Row (Cable, Single Arm)Cable · Horizontal Pull
Seated Row (Cable)Cable · Horizontal Pull
Seated Row (Machine)Machine · Horizontal Pull
Shoulder Press (Dumbbell, Single Arm)Dumbbell · Vertical Press
Shoulder Press (Dumbbell)Dumbbell · Vertical Press
Shoulder Press (Machine)Machine · Vertical Press
Shrug (Barbell)Barbell · Other
Shrug (Dumbbell)Dumbbell · Other
Shrug (Machine)Machine · Other
Side PlankBodyweight · Core · timed
Sissy SquatBodyweight · Squat
Sit UpBodyweight · Core
SkullcrusherBarbell · Triceps Extension
Spider Curl (Dumbbell)Dumbbell · Curl
Squat (Smith Machine)Machine · Squat
Standing Calf RaiseMachine · Calf
Standing Calf Raise (Single Leg)Bodyweight · Calf
Step UpDumbbell · Lunge
Stiff Leg Deadlift (Barbell)Barbell · Hinge
Straight-Arm Pulldown (Cable)Cable · Vertical Pull
Sumo DeadliftBarbell · Hinge
T-Bar RowBarbell · Horizontal Pull
Toes to BarBodyweight · Core
Trap Bar DeadliftBarbell · Hinge
Triceps DipBodyweight · Triceps Extension
Triceps Extension (Machine)Machine · Triceps Extension
Triceps Kickback (Dumbbell)Dumbbell · Triceps Extension
Triceps Pushdown (Cable)Cable · Triceps Extension
Triceps Pushdown (Single Arm)Cable · Triceps Extension
Upright RowBarbell · Vertical Pull
Walking LungeDumbbell · Lunge
Woodchop (Cable)Cable · Core
Wrist Curl (Barbell)Barbell · Curl
Zottman Curl (Dumbbell)Dumbbell · Curl
1.0 — full credit 0.5 — secondary 0.25 — stabiliserHover a dot for the fine-muscle split.
A compound credits every muscle it meaningfully loads — a squat earns full legs credit and a quarter of core — but each group takes the largest single credit, not the sum, so one squat set never counts as three. How those credits become weekly targets is on the science page.