Exercise library

What each exercise actually trains

Every built-in movement, with the graded credit its sets earn toward each muscle group's weekly volume. These are the app's own contribution weights: the numbers behind the body map and the weekly set targets, published as they ship.

169Movements
6Muscle groups
20Fine muscles
12Patterns
Chest 22Back 27Legs 54Shoulders 17Arms 26Core 19movements at full credit

The credit model

A set is graded, never counted

Every movement credits the fine muscles it actually loads. Each muscle group then takes the largest of those credits, never the sum. That’s why one deadlift set is a full set of legs without also being three sets of everything else it touches.

Muscles this movement loads: Glutes, Hamstrings, Lower back, Core, Quads, Traps, Lats.

The same weights the body map and weekly set targets are built from. How credits become targets is on the science page.

DeadliftBarbell · Hinge

What it loads

Glutes0.75
Hamstrings0.75
Lower back0.75
Core0.50
Quads0.50
Traps0.50
Lats0.25
Legs0.75 + 0.75 + 0.50 = 2.00→counts as 0.75 sets

Credit per group, per set

—CH
0.75BA
0.75LE
—SH
—AR
0.50CO

What’s in the library

169 movements, deliberately chosen

Enough to build any split without a search box full of near-duplicates. Anything missing you add once as a custom exercise, and it grades the same way.

By equipment

Bodyweight39
Machine38
Barbell35
Dumbbell34
Cable23

Bodyweight and machine coverage matter more than barbell depth. Most people train wherever they can get in.

By movement pattern

Hinge22
Other21
Core19
Horizontal Pull19
Curl17
Horizontal Press16
Squat13
Lunge11
Vertical Pull10
Triceps Extension8
Vertical Press8
Calf5

“Other” is the isolation bucket: flies, raises, curls at a machine, leg curls. Real patterns, just not press, pull or hinge.

The library

Every movement, every credit

Filter by what you’re training or what’s free in the gym. Open any row for the fine-muscle split and how the lift progresses.

169 shown

ExerciseCHBALESHARCO
Chest22
Bench Press (Barbell)Barbell · Horizontal Press1.00··.50.50.25
Bench Press (Dumbbell, Single Arm)Dumbbell · Horizontal Press1.00··.50.50.50
Bench Press (Dumbbell)Dumbbell · Horizontal Press1.00··.50.50.25
Bench Press (Smith Machine)Machine · Horizontal Press1.00··.50.50·
Cable CrossoverCable · Other1.00··.25··
Chest DipBodyweight · Horizontal Press1.00··.50.50.25
Chest Fly (Cable, Single Arm)Cable · Other1.00··.25··
Chest Fly (Cable)Cable · Other1.00··.25··
Chest Fly (Dumbbell)Dumbbell · Other1.00··.25··
Chest Fly (Machine)Machine · Other1.00··.25··
Chest Press (Machine)Machine · Horizontal Press1.00··.50.50·
Decline Bench Press (Barbell)Barbell · Horizontal Press1.00··.25.50·
Floor Press (Barbell)Barbell · Horizontal Press1.00··.50.75·
Incline Bench Press (Barbell)Barbell · Horizontal Press1.00··.50.50.25
Incline Bench Press (Dumbbell)Dumbbell · Horizontal Press1.00··.50.50.25
Incline Chest Fly (Cable)Cable · Other1.00··.25··
Incline Chest Press (Machine)Machine · Horizontal Press1.00··.50.50·
Incline Push UpBodyweight · Horizontal Press1.00··.50.50·
Iso-Lateral Chest Press (Machine)Machine · Horizontal Press1.00··.50.50·
Knee Push UpBodyweight · Horizontal Press1.00··.50.50·
Pec DeckMachine · Other1.00··.25··
Push UpBodyweight · Horizontal Press1.00··.50.50.50
Back31
Assisted Pull Up (Machine)Machine · Vertical Pull·1.00·.25.50·
Back ExtensionBodyweight · Hinge·1.00.75···
Back Extension (Single Leg)Bodyweight · Hinge·1.00.75··.25
Bent Over Row (Barbell)Barbell · Horizontal Pull·1.00·.25.50.25
Bent Over Row (Dumbbell, Single Arm)Dumbbell · Horizontal Pull·1.00·.25.50.50
Bent Over Row (Dumbbell)Dumbbell · Horizontal Pull·1.00·.25.50.25
Chest Supported Row (Machine)Machine · Horizontal Pull·1.00·.25.50·
Chin UpBodyweight · Vertical Pull·1.00·.25.75.25
DeadliftBarbell · Hinge·.75.75··.50
High Row (Machine)Machine · Horizontal Pull·1.00·.25.50·
Inverted RowBodyweight · Horizontal Pull·1.00·.25.50.50
Iso-Lateral Row (Machine)Machine · Horizontal Pull·1.00·.25.50·
Lat Pulldown (Cable)Cable · Vertical Pull·1.00·.25.50·
Lat Pulldown (Single Arm)Cable · Vertical Pull·1.00·.25.50.25
Low Row (Machine)Machine · Horizontal Pull·1.00·.25.50·
Meadows Row (Barbell)Barbell · Horizontal Pull·1.00·.25.50.50
Neutral Grip Pull UpBodyweight · Vertical Pull·1.00·.25.50.25
Pendlay RowBarbell · Horizontal Pull·1.00·.25.50.25
Pull UpBodyweight · Vertical Pull·1.00·.25.50.25
Pullover (Dumbbell)Dumbbell · Vertical Pull.75.75··.50.25
Pullover (Machine)Machine · Vertical Pull.75.75··.25.25
Rack Pull (Barbell)Barbell · Hinge·.75.50··.50
Seal Row (Dumbbell)Dumbbell · Horizontal Pull·1.00·.25.50·
Seated Row (Cable, Single Arm)Cable · Horizontal Pull·1.00·.25.50.25
Seated Row (Cable)Cable · Horizontal Pull·1.00·.25.50·
Seated Row (Machine)Machine · Horizontal Pull·1.00·.25.50·
Shrug (Barbell)Barbell · Other·1.00····
Shrug (Dumbbell)Dumbbell · Other·1.00····
Shrug (Machine)Machine · Other·1.00····
Straight-Arm Pulldown (Cable)Cable · Vertical Pull·1.00·.25·.25
T-Bar RowBarbell · Horizontal Pull·1.00·.25.50.25
Legs54
Back SquatBarbell · Squat·.501.00··.25
Bodyweight SquatBodyweight · Squat··1.00··.25
Box SquatBarbell · Squat·.501.00··.25
Bulgarian Split SquatDumbbell · Lunge··1.00··.25
Bulgarian Split Squat (Barbell)Barbell · Lunge·.251.00··.25
Cable Pull ThroughCable · Hinge·.251.00··.25
Curtsy Lunge (Dumbbell)Dumbbell · Lunge··1.00··.25
Front SquatBarbell · Squat·.501.00··.50
Glute BridgeBodyweight · Hinge··1.00··.25
Glute Bridge (Single Leg)Bodyweight · Hinge··1.00··.50
Glute Ham RaiseBodyweight · Hinge·.251.00··.25
Glute Kickback (Cable)Cable · Hinge··1.00··.50
Glute Kickback (Machine)Machine · Hinge··1.00··.25
Goblet SquatDumbbell · Squat·.251.00··.50
Good MorningBarbell · Hinge·.751.00··.50
Hack SquatMachine · Squat··1.00···
Hip Abduction (Machine)Machine · Other··1.00···
Hip Adduction (Machine)Machine · Other··1.00···
Hip ThrustBarbell · Hinge··1.00··.25
Hip Thrust (Machine)Machine · Hinge··1.00···
Hip Thrust (Single Leg)Barbell · Hinge··1.00··.50
Leg CurlMachine · Other··1.00···
Leg Curl (Single Leg)Machine · Other··1.00···
Leg ExtensionMachine · Other··1.00···
Leg Extension (Single Leg)Machine · Other··1.00···
Leg PressMachine · Squat··1.00···
Leg Press (Single Leg)Machine · Squat··1.00···
Lunge (Barbell)Barbell · Lunge·.251.00··.25
Lunge (Dumbbell)Dumbbell · Lunge··1.00··.25
Lying Leg CurlMachine · Other··1.00···
Nordic CurlBodyweight · Hinge··1.00··.50
Pause Squat (Barbell)Barbell · Squat·.501.00··.25
Pistol SquatBodyweight · Squat··1.00··.50
Reverse LungeDumbbell · Lunge··1.00··.25
Reverse Lunge (Bodyweight)Bodyweight · Lunge··1.00··.25
Romanian DeadliftBarbell · Hinge·.501.00··.25
Romanian Deadlift (Dumbbell)Dumbbell · Hinge·.501.00··.25
Romanian Deadlift (Single Leg, Single Dumbbell)Dumbbell · Hinge·.501.00··.50
Romanian Deadlift (Single Leg)Dumbbell · Hinge·.501.00··.50
Seated Calf RaiseMachine · Calf··1.00···
Seated Leg Press (Machine)Machine · Squat··1.00···
Sissy SquatBodyweight · Squat··1.00··.25
Split Squat (Bodyweight)Bodyweight · Lunge··1.00··.25
Squat (Smith Machine)Machine · Squat·.251.00··.25
Standing Calf RaiseMachine · Calf··1.00···
Standing Calf Raise (Single Leg)Bodyweight · Calf··1.00···
Standing Calf Raise (Smith Machine)Machine · Calf··1.00···
Step UpDumbbell · Lunge··1.00··.25
Step Up (Bodyweight)Bodyweight · Lunge··1.00··.25
Stiff Leg Deadlift (Barbell)Barbell · Hinge·.501.00··.25
Sumo DeadliftBarbell · Hinge·.501.00··.25
Tibialis RaiseBodyweight · Calf··1.00···
Trap Bar DeadliftBarbell · Hinge·.501.00··.25
Walking LungeDumbbell · Lunge··1.00··.25
Shoulders17
Arnold PressDumbbell · Vertical Press.25··1.00.50.25
Face PullCable · Horizontal Pull·.50·1.00··
Front RaiseDumbbell · Other···1.00··
Landmine PressBarbell · Vertical Press.50··1.00.50.25
Lateral RaiseDumbbell · Other···1.00··
Lateral Raise (Cable, Single Arm)Cable · Other···1.00··
Lateral Raise (Machine)Machine · Other···1.00··
Overhead Press (Barbell)Barbell · Vertical Press.25··1.00.50.25
Overhead Press (Cable)Cable · Vertical Press.25··1.00.50.25
Pike Push UpBodyweight · Vertical Press···1.00.50·
Rear Delt FlyDumbbell · Horizontal Pull·.50·1.00··
Rear Delt Fly (Cable)Cable · Horizontal Pull·.50·1.00··
Rear Delt Fly (Machine)Machine · Horizontal Pull·.50·1.00··
Shoulder Press (Dumbbell, Single Arm)Dumbbell · Vertical Press.25··1.00.50.50
Shoulder Press (Dumbbell)Dumbbell · Vertical Press.25··1.00.50.25
Shoulder Press (Machine)Machine · Vertical Press.25··1.00.50·
Upright RowBarbell · Vertical Pull·.75·1.00.25·
Arms26
Bicep Curl (Barbell)Barbell · Curl····1.00·
Bicep Curl (Cable, Single Arm)Cable · Curl····1.00·
Bicep Curl (Cable)Cable · Curl····1.00·
Bicep Curl (Dumbbell)Dumbbell · Curl····1.00·
Bicep Curl (EZ Bar)Barbell · Curl····1.00·
Bicep Curl (Machine)Machine · Curl····1.00·
Close-Grip Bench Press (Barbell)Barbell · Horizontal Press.50··.251.00.25
Concentration CurlDumbbell · Curl····1.00·
Hammer CurlDumbbell · Curl····1.00·
Incline Bicep Curl (Dumbbell)Dumbbell · Curl····1.00·
Overhead Triceps ExtensionDumbbell · Triceps Extension····1.00·
Overhead Triceps Extension (Cable)Cable · Triceps Extension····1.00·
Preacher CurlBarbell · Curl····1.00·
Preacher Curl (Machine)Machine · Curl····1.00·
Reverse Curl (Barbell)Barbell · Curl····1.00·
Reverse Curl (Dumbbell)Dumbbell · Curl····1.00·
Reverse Wrist Curl (Barbell)Barbell · Curl····1.00·
SkullcrusherBarbell · Triceps Extension····1.00·
Spider Curl (Dumbbell)Dumbbell · Curl····1.00·
Triceps DipBodyweight · Triceps Extension.50··.251.00.25
Triceps Extension (Machine)Machine · Triceps Extension····1.00·
Triceps Kickback (Dumbbell)Dumbbell · Triceps Extension····1.00·
Triceps Pushdown (Cable)Cable · Triceps Extension····1.00·
Triceps Pushdown (Single Arm)Cable · Triceps Extension····1.00·
Wrist Curl (Barbell)Barbell · Curl····1.00·
Zottman Curl (Dumbbell)Dumbbell · Curl····1.00·
Core19
Ab Wheel RolloutBodyweight · Core.25.25·.25·1.00
Bicycle CrunchBodyweight · Core·····1.00
CrunchBodyweight · Core·····1.00
Crunch (Cable)Cable · Core·····1.00
Crunch (Machine)Machine · Core·····1.00
Dead BugBodyweight · Core·····1.00
Decline Sit UpBodyweight · Core·····1.00
Flutter KickBodyweight · Core·····1.00
Hanging Knee RaiseBodyweight · Core·.25···1.00
Hanging Leg RaiseBodyweight · Core·.25···1.00
Lying Leg RaiseBodyweight · Core·····1.00
Mountain ClimberBodyweight · Core···.25·1.00
Pallof PressCable · Core···.25·1.00
PlankBodyweight · Core · timed···.25·1.00
Russian TwistBodyweight · Core·····1.00
Side PlankBodyweight · Core · timed···.25·1.00
Sit UpBodyweight · Core·····1.00
Toes to BarBodyweight · Core·.25···1.00
Woodchop (Cable)Cable · Core···.25·1.00
1.00 full credit
0.50 secondary
0.25 stabiliser

Muscle-group filters match at half credit or better. Open any row for its fine-muscle split, or turn on Weights to read the numbers instead of the bars.

A compound credits every muscle it meaningfully loads: a squat earns full legs credit and a quarter of core. Each group still 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.

Stop guessing what counts.

Log your sets and Shojin turns these weights into a live weekly picture per muscle, and flags what's falling behind.

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