Intermediate Bench Press
A classic compound exercise that targets the chest, shoulders, and triceps.
Chest Shoulders Triceps
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Intermediate 
Intermediate Burpees
A high-intensity full-body exercise that builds conditioning and burns calories.
Chest Shoulders Quadriceps
+2
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Beginner Bicep Curl
An isolation exercise that targets the biceps for arm strength and definition.
Biceps Forearms
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Intermediate Deadlift
A powerful compound movement that works the entire posterior chain.
Back Glutes Hamstrings
+2
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Beginner Lunges
A unilateral leg exercise that builds strength, balance, and coordination.
Quadriceps Glutes Hamstrings
+1
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Beginner Plank
An isometric core exercise that builds stability and endurance.
Abs Obliques Lower Back
+1
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Intermediate Pull-Up
A bodyweight exercise that builds a strong back and biceps.
Lats Biceps Rear Deltoids
+1
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Beginner Push-Up
A fundamental bodyweight exercise that builds chest, shoulder, and tricep strength.
Chest Shoulders Triceps
+1
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Intermediate Russian Twist
A rotational core exercise that targets the obliques and improves trunk stability.
Obliques Abs Hip Flexors
+1
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Intermediate Shoulder Press
A compound overhead pressing movement that builds strong, defined shoulders.
Shoulders Triceps Upper Chest
+1
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Intermediate Barbell Squat
The king of all exercises, targeting quads, glutes, hamstrings, and core.
Quadriceps Glutes Hamstrings
+1
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Beginner Crunches
A classic abdominal exercise that isolates the rectus abdominis for core definition.
Abs Obliques
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Beginner Dumbbell Row
A unilateral pulling exercise that builds back thickness and corrects muscle imbalances.
Lats Rhomboids Rear Deltoids
+2
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Intermediate Hip Thrust
The ultimate glute-building exercise that develops strength and power in the posterior chain.
Glutes Hamstrings Core
+1
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Beginner Mountain Climbers
A dynamic cardio exercise that elevates heart rate while strengthening the core and legs.
Core Hip Flexors Quadriceps
+2
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Intermediate Tricep Dips
A compound bodyweight exercise that builds tricep strength and upper body pushing power.
Triceps Chest Shoulders
+1
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Intermediate Cable Fly
An isolation exercise that targets the chest with constant tension throughout the movement.
Chest Front Deltoids
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Beginner Jumping Jacks
A classic cardio exercise that elevates heart rate and works the entire body.
Full Body Shoulders Calves
+1
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Beginner Lat Pulldown
A cable machine exercise that targets the latissimus dorsi for building a wider back.
Lats Biceps Rear Deltoids
+1
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Beginner Leg Press
A machine-based compound exercise for building lower body strength with reduced spinal load.
Quadriceps Glutes Hamstrings
+1
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Intermediate Romanian Deadlift
A hip-hinge movement that targets the posterior chain, especially hamstrings and glutes.
Hamstrings Glutes Lower Back
+1
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Intermediate Arnold Press
A shoulder press variation with rotation that targets all three deltoid heads.
Front Deltoids Side Deltoids Rear Deltoids
+1
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Intermediate Box Jump
An explosive plyometric exercise that builds lower body power and athleticism.
Quadriceps Glutes Calves
+2
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Beginner Face Pull
A cable exercise that strengthens the rear deltoids and improves shoulder health and posture.
Rear Deltoids Rhomboids Trapezius
+1
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Beginner Hammer Curl
A bicep curl variation with neutral grip that targets the brachialis and forearms.
Biceps Brachialis Forearms
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Beginner Leg Curl
An isolation exercise that targets the hamstrings using a leg curl machine.
Hamstrings Calves
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Beginner Calf Raise
An isolation exercise that targets the calf muscles for improved lower leg strength and definition.
Calves Soleus
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Advanced Hanging Leg Raise
An advanced core exercise that targets the lower abs and hip flexors while hanging from a bar.
Lower Abs Hip Flexors Obliques
+1
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Intermediate Kettlebell Swing
A dynamic hip-hinge movement that builds explosive power and cardiovascular conditioning.
Glutes Hamstrings Core
+2
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Beginner Lateral Raise
An isolation exercise that targets the side deltoids for wider, more defined shoulders.
Side Deltoids Front Deltoids Trapezius
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Intermediate Skull Crusher
A tricep isolation exercise performed lying down that builds arm mass and strength.
Triceps
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Beginner Dead Bug
A core stability exercise that strengthens the abs while teaching proper bracing and coordination.
Abs Deep Core Hip Flexors
+1
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Beginner Goblet Squat
A beginner-friendly squat variation holding a weight at chest level for improved form and core engagement.
Quadriceps Glutes Core
+1
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Intermediate Incline Bench Press
A chest press variation on an inclined bench that emphasizes the upper chest and front deltoids.
Upper Chest Front Deltoids Triceps
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Beginner Reverse Fly
An isolation exercise targeting the rear deltoids and upper back muscles for improved posture.
Rear Deltoids Rhomboids Trapezius
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Beginner Step Up
A unilateral leg exercise that builds strength, balance, and addresses muscle imbalances.
Quadriceps Glutes Hamstrings
+1
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