100%Raw Form
AbsAdvanced
Ab Wheel Rollout
3 sets6-10 reps
ShouldersIntermediate
Arnold Press
3 sets8-12 reps
BackBeginner
Assisted Pull-Up
3 sets8-12 reps
BackIntermediate
Barbell Bent-Over Row
3 sets8-12 reps
BicepsBeginner
Barbell Curl
3 sets8-12 reps
BackAdvanced
Barbell Deadlift
3 sets3-6 reps
ForearmsBeginner
Barbell Finger Curls
3 sets12-15 reps
LegsAdvanced
Barbell Good Morning
3 sets8-12 reps
ShouldersIntermediate
Barbell Overhead Press
3 sets6-10 reps
BicepsIntermediate
Barbell Preacher Curl
3 sets8-12 reps
BicepsIntermediate
Barbell Spider Curl
3 sets10-12 reps
Quadriceps, GlutesIntermediate
Barbell Squat
4 sets6-10 reps
LegsIntermediate
Barbell Walking Lunges
3 sets8-12 per leg reps
ShouldersIntermediate
Battle Rope Alternating Waves
3 sets20-30 seconds reps
BicepsIntermediate
Bayesian Cable Curl
3 sets10-15 per arm reps
BicepsIntermediate
Bayesian Curl
3 sets10-15 per arm reps
AbsIntermediate
Bear Crawl
3 sets10-20 metres reps
AbsBeginner
Bicycle Crunch
3 sets10-15 per side reps
Quadriceps, GlutesBeginner
Bodyweight Reverse Lunge
2 sets6-10 per leg reps
Quadriceps, GlutesBeginner
Bodyweight Squat
2 sets8-12 reps
LegsIntermediate
Box Jump
3 sets6-10 reps
LegsIntermediate
Bulgarian Split Squat
3 sets8-12 per leg reps
BicepsBeginner
Cable Biceps Curl
3 sets10-15 reps
ChestIntermediate
Cable Chest Fly
3 sets10-15 reps
ChestIntermediate
Cable Crossover
3 sets10-15 reps
Rectus AbdominisBeginner
Cable Crunch
3 sets12-20 reps
ShouldersBeginner
Cable External Rotation
3 sets12-15 per arm reps
ShouldersBeginner
Cable Front Raise
3 sets10-15 reps
ShouldersIntermediate
Cable Lateral Raise
3 sets10-15 reps
ForearmsBeginner
Cable Pronation-Supination
3 sets10-15 per arm reps
LegsIntermediate
Cable Pull-Through
3 sets10-15 reps
ShouldersIntermediate
Cable Rear Delt Fly
3 sets10-15 reps
ForearmsBeginner
Cable Reverse Wrist Curl
3 sets12-15 reps
Triceps Lateral, Medial HeadsBeginner
Cable Triceps Pushdown
3 sets10-15 reps
ShouldersIntermediate
Cable Upright Row
3 sets10-15 reps
AbsIntermediate
Cable Woodchop
3 sets10-12 per side reps
ForearmsBeginner
Cable Wrist Curl
3 sets12-15 reps
ChestBeginner
Chest Machine Press
3 sets8-12 reps
Upper Back, Lats, BicepsIntermediate
Chest-Supported Row
3 sets8-12 reps
Triceps, ChestIntermediate
Close-Grip Bench Press
3 sets6-10 reps
BicepsBeginner
Concentration Curl
3 sets10-15 per arm reps
LegsAdvanced
Copenhagen Plank
3 sets10-20 seconds per side reps
LegsIntermediate
Cossack Squat
3 sets6-10 per side reps
LegsBeginner
Crab Walk
3 sets10-20 metres reps
BicepsBeginner
Cross-Body Hammer Curl
3 sets10-12 per arm reps
ChestIntermediate
Decline Barbell Bench Press
3 sets8-12 reps
ChestIntermediate
Decline Dumbbell Press
3 sets8-12 reps
AbsIntermediate
Decline Sit-Up
3 sets10-15 reps
TricepsIntermediate
Diamond Push-Up
3 sets6-12 reps
AbsAdvanced
Dragon Flag
3 sets4-8 reps
BicepsBeginner
Dumbbell Biceps Curl
3 sets8-12 reps
ChestIntermediate
Dumbbell Chest Fly
3 sets10-15 reps
ChestIntermediate
Dumbbell Chest Press
3 sets8-12 reps
ShouldersBeginner
Dumbbell Front Raise
3 sets10-15 reps
LegsBeginner
Dumbbell Goblet Squat
3 sets8-12 reps
Lateral DeltsBeginner
Dumbbell Lateral Raise
4 sets10-15 reps
TricepsIntermediate
Dumbbell Overhead Triceps Extension
3 sets10-15 reps
ChestIntermediate
Dumbbell Pullover
3 sets10-12 reps
Front Delts, Side Delts, TricepsBeginner
Dumbbell Shoulder Press
3 sets8-12 reps
Upper TrapsBeginner
Dumbbell Shrug
3 sets10-15 reps
LegsBeginner
Dumbbell Step-Up
3 sets8-12 per leg reps
TricepsBeginner
Dumbbell Triceps Kickback
3 sets10-15 per arm reps
ForearmsBeginner
Dumbbell Wrist Curl
3 sets12-15 reps
BicepsIntermediate
EZ-Bar Curl
3 sets8-12 reps
Rear Delts, Upper BackBeginner
Face Pull
3 sets12-15 reps
ChestAdvanced
Fingertip Push-Up
3 sets6-10 reps
ChestIntermediate
Flat Barbell Bench Press
3 sets8-12 reps
LegsAdvanced
Front Squat
3 sets6-10 reps
Hamstrings, GlutesBeginner
Glute Bridge
2 sets10-15 reps
LegsAdvanced
Glute-Ham Raise
3 sets6-10 reps
LegsIntermediate
Hack Squat
3 sets8-12 reps
Brachialis, Brachioradialis, BicepsBeginner
Hammer Curl
3 sets10-15 reps
ForearmsBeginner
Hand Gripper Squeeze
3 sets10-15 per hand reps
Abs, Hip FlexorsIntermediate
Hanging Knee Raise
3 sets10-15 reps
AbsAdvanced
Hanging Leg Raise
3 sets6-12 reps
AbsAdvanced
Hanging Windshield Wiper
3 sets4-8 per side reps
LegsIntermediate
Hip Thrust
3 sets8-12 reps
AbsIntermediate
Hollow Body Hold
3 sets15-30 seconds reps
Upper Chest, Triceps, Front DeltsIntermediate
Incline Barbell Bench Press
4 sets6-10 reps
ChestIntermediate
Incline Cable Chest Fly
3 sets10-15 reps
Biceps Long HeadIntermediate
Incline Dumbbell Curl
3 sets8-12 reps
Upper ChestIntermediate
Incline Dumbbell Fly
3 sets10-15 reps
Upper Chest, Triceps, Front DeltsIntermediate
Incline Dumbbell Press
3 sets8-12 reps
TricepsAdvanced
JM Press
3 sets8-12 reps
ChestIntermediate
Knuckle Push-Up
3 sets8-12 reps
AbsAdvanced
L-Sit Hold
3 sets10-20 seconds reps
ShouldersIntermediate
Landmine Shoulder Press
3 sets8-12 per arm reps
Lats, BicepsBeginner
Lat Pulldown
3 sets8-12 reps
LegsBeginner
Lateral Lunge
3 sets8-12 per side reps
HamstringsBeginner
Leg Curl
3 sets10-15 reps
QuadricepsBeginner
Leg Extension
3 sets10-15 reps
Quadriceps, GlutesIntermediate
Leg Press
3 sets8-12 reps
Upper ChestBeginner
Low-to-High Cable Fly
3 sets10-15 reps
ChestBeginner
Machine Chest Fly
3 sets10-15 reps
LegsBeginner
Machine Glute Kickback
3 sets10-15 per leg reps
BackIntermediate
Meadows Row
3 sets8-12 per arm reps
AbsIntermediate
Medicine Ball Slam
3 sets8-12 reps
CoreBeginner
Mountain Climber
2 sets6-10 per side reps
BackIntermediate
Neutral-Grip Dumbbell Row
3 sets8-12 reps
BackBeginner
Neutral-Grip Lat Pulldown
3 sets8-12 reps
LegsAdvanced
Nordic Hamstring Curl
3 sets4-8 reps
BackIntermediate
One-Arm Dumbbell Row
3 sets8-12 reps
Triceps Long HeadBeginner
Overhead Triceps Extension
3 sets10-15 reps
AbsBeginner
Pallof Press
3 sets10-12 per side reps
ChestBeginner
Pec Deck Fly
3 sets10-15 reps
Front Delts, TricepsIntermediate
Pike Push-Up
2 sets5-8 reps
LegsAdvanced
Pistol Squat
3 sets4-8 per leg reps
CoreBeginner
Plank
3 sets30-60 sec reps
ForearmsBeginner
Plate Wrist Rotation
3 sets8-12 per direction reps
Lats, BicepsAdvanced
Pull-Up
4 sets6-12 reps
ChestBeginner
Push-Up
3 sets8-15 reps
BackAdvanced
Rack Pull
3 sets4-8 reps
ShouldersIntermediate
Rear Delt Fly
3 sets10-15 reps
Lower Abs, Rectus AbdominisBeginner
Reverse Crunch
3 sets12-20 reps
LegsIntermediate
Reverse Hyperextension
3 sets10-15 reps
LegsAdvanced
Reverse Nordic Curl
3 sets6-10 reps
ShouldersBeginner
Reverse Pec Deck Fly
3 sets10-15 reps
LegsIntermediate
Reverse Sled Drag
3 sets15-25 metres reps
Hamstrings, GlutesIntermediate
Romanian Deadlift
3 sets6-10 reps
BackAdvanced
Rope Climbing
3 sets1-3 climbs reps
TricepsBeginner
Rope Triceps Pushdown
3 sets10-15 reps
ForearmsBeginner
Rubber Band Finger Extension
3 sets15-20 reps
AbsIntermediate
Russian Twist
3 sets10-15 per side reps
Mid Back, Lats, BicepsBeginner
Seated Cable Row
3 sets8-12 reps
SoleusBeginner
Seated Calf Raise
4 sets12-20 reps
BicepsBeginner
Seated Dumbbell Concentration Curl
3 sets10-15 per arm reps
ForearmsBeginner
Seated Dumbbell Wrist Curl
3 sets12-15 reps
LegsBeginner
Seated Hip Adduction Machine
3 sets12-15 reps
LegsBeginner
Seated Leg Curl
3 sets10-15 reps
BackIntermediate
Single-Arm Cable Lat Pulldown
3 sets8-12 per arm reps
LegsIntermediate
Single-Leg Romanian Deadlift
3 sets8-12 per leg reps
LegsAdvanced
Sissy Squat
3 sets6-10 reps
TricepsIntermediate
Skull Crushers
3 sets8-12 reps
LegsIntermediate
Sled Pull
3 sets15-25 metres reps
LegsIntermediate
Sled Push
3 sets15-25 metres reps
LegsIntermediate
Smith Machine Hack Squat
3 sets8-12 reps
ChestIntermediate
Smith Machine Incline Bench Press
3 sets8-12 reps
ChestIntermediate
Standing Cable Chest Press
3 sets8-12 reps
LegsBeginner
Standing Cable Hip Extension
3 sets10-15 per leg reps
GastrocnemiusBeginner
Standing Calf Raise
4 sets10-15 reps
LegsBeginner
Step-Down
3 sets8-12 per leg reps
LatsBeginner
Straight-Arm Pulldown
3 sets10-15 reps
ForearmsIntermediate
Suitcase Carry
3 sets20-40 metres per side reps
LegsAdvanced
Sumo Deadlift
3 sets3-6 reps
ChestBeginner
Svend Press
3 sets10-15 reps
BackIntermediate
T-Bar Row
3 sets8-12 reps
ForearmsIntermediate
Thick-Grip Dumbbell Hold
3 sets20-40 seconds reps
LegsBeginner
Tibialis Raise
3 sets12-20 reps
AbsAdvanced
Toes-to-Bar
3 sets4-8 reps
TricepsIntermediate
Triceps Dips
3 sets6-12 reps
ShouldersAdvanced
Turkish Get-Up
3 sets2-4 per side reps
ForearmsAdvanced
Wrist Push-Up
3 sets8-12 reps
ForearmsIntermediate
Wrist Roller
3 sets1-2 roll cycles reps
LegsAdvanced
Zercher Squat
3 sets6-10 reps
BicepsIntermediate
Zottman Curl
3 sets10-12 reps