# Exercise index

Every exercise available in `assets/exercise-art.json`. Each has three drawn frames.
Use the **slug** exactly as written when picking exercises — it is the key into the artwork.

Grouped by primary muscle. `Also` lists secondary muscles worked. `Logs` is what the
app should record for that movement.

> [!tip] Prefer this list, but do not be limited by it
> These 302 all have artwork. Every common gym movement is here, including pull-ups,
> chin-ups, dips, RDLs, hip thrusts, front squats, Bulgarian split squats, preacher
> curls, skull crushers, Nordic curls, farmer carries and Pallof presses.
>
> If a programme genuinely needs a movement that is not listed, add it anyway. Give it
> a sensible slug and omit it from the artwork; the app draws a neat placeholder and
> everything else about the card works normally. A right exercise without a picture
> beats a wrong exercise with one.


## Chest (26)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `archer-push-up` | Archer Push-up | Bodyweight | reps | Triceps, Shoulders, Core |
| `bench-press` | Bench Press | Barbell | weight × reps | Triceps, Shoulders |
| `cable-fly` | Cable Fly | Cable | weight × reps | Shoulders |
| `chest-dip` | Chest Dip | Bodyweight | reps | Triceps, Shoulders |
| `decline-bench-press` | Decline Bench Press | Barbell | weight × reps | Triceps, Shoulders |
| `decline-dumbbell-press` | Decline Dumbbell Press | Dumbbell | weight × reps | Triceps, Shoulders |
| `decline-push-up` | Decline Push-up | Bodyweight | reps | Shoulders, Triceps, Core |
| `doorway-chest-stretch` | Doorway Chest Stretch *(stretch)* | Doorway | time | Shoulders, Mobility |
| `dumbbell-bench-press` | Dumbbell Bench Press | Dumbbell | weight × reps | Triceps, Shoulders |
| `dumbbell-fly` | Dumbbell Fly | Dumbbell | weight × reps | Shoulders |
| `explosive-push-up` | Explosive Push-up | Bodyweight | reps | Triceps, Shoulders, Core |
| `hindu-push-up` | Hindu Push-up | Bodyweight | reps | Shoulders, Triceps, Core |
| `incline-bench-press` | Incline Bench Press | Barbell | weight × reps | Shoulders, Triceps |
| `incline-cable-fly` | Incline Cable Fly | Cable | weight × reps | Shoulders |
| `incline-dumbbell-press` | Incline Dumbbell Press | Dumbbell | weight × reps | Shoulders, Triceps |
| `incline-push-up` | Incline Push-up | Bodyweight | reps | Triceps, Shoulders, Core |
| `knee-push-up` | Knee Push-up | Bodyweight | reps | Triceps, Shoulders, Core |
| `machine-chest-press` | Machine Chest Press | Machine | weight × reps | Triceps, Shoulders |
| `pec-deck` | Pec Deck | Machine | weight × reps | Shoulders |
| `push-up` | Push-up | Bodyweight | reps | Triceps, Core |
| `seal-jack` | Seal Jack | Bodyweight | time | Shoulders, Legs, Cardio |
| `smith-machine-bench-press` | Smith Machine Bench Press | Machine | weight × reps | Triceps, Shoulders |
| `typewriter-push-up` | Typewriter Push-up | Bodyweight | reps | Triceps, Shoulders, Core |
| `wall-push-up` | Wall Push-up | Wall | reps | Triceps, Shoulders |
| `weighted-push-up` | Weighted Push-up | Bodyweight | weight × reps | Triceps, Core |
| `wide-push-up` | Wide Push-up | Bodyweight | reps | Shoulders, Triceps, Core |

## Back (19)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `banded-row` | Banded Row | Resistance Band | reps | Biceps, Upper Back |
| `barbell-row` | Barbell Row | Barbell | weight × reps | Biceps, Rear Delts |
| `chest-supported-row` | Chest Supported Row | Machine | weight × reps | Biceps, Rear Delts |
| `childs-pose` | Child's Pose *(stretch)* | Bodyweight | time | Shoulders, Hips, Mobility |
| `doorway-row` | Doorway Row | Doorway | reps | Biceps, Upper Back, Core |
| `dumbbell-bent-over-row` | Dumbbell Bent Over Row | Dumbbell | weight × reps | Biceps, Rear Delts |
| `inverted-row` | Inverted Row | Bodyweight | reps | Biceps, Core |
| `machine-row` | Machine Row | Machine | weight × reps | Biceps |
| `meadows-row` | Meadows Row | Barbell | weight × reps | Biceps, Rear Delts |
| `one-arm-dumbbell-row` | One-Arm Dumbbell Row | Dumbbell | weight × reps | Biceps |
| `pendlay-row` | Pendlay Row | Barbell | weight × reps | Biceps, Rear Delts |
| `rack-pull` | Rack Pull | Barbell | weight × reps | Glutes, Hamstrings |
| `rowing` | Rowing | Cardio | distance/time | Legs, Cardio |
| `seated-row` | Seated Cable Row | Cable | weight × reps | Biceps, Rear Delts |
| `single-arm-cable-row` | Single-Arm Cable Row | Cable | weight × reps | Biceps, Rear Delts |
| `skierg` | SkiErg | Cardio | distance/time | Triceps, Core, Cardio |
| `swimming` | Swimming | Cardio | distance/time | Shoulders, Cardio |
| `t-bar-row` | T-Bar Row | Machine | weight × reps | Biceps, Rear Delts |
| `towel-row` | Towel Row | Towel | reps | Biceps, Upper Back, Core |

## Lats (15)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `active-hang` | Active Hang | Pull-up Bar | time | Upper Back, Forearms, Core |
| `assisted-pull-up` | Assisted Pull-up | Machine | assisted | Biceps |
| `banded-lat-pulldown` | Banded Lat Pulldown | Resistance Band | reps | Biceps, Core |
| `close-grip-lat-pulldown` | Close-Grip Lat Pulldown | Cable | weight × reps | Biceps |
| `commando-pull-up` | Commando Pull-up | Pull-up Bar | reps | Biceps, Upper Back, Core |
| `l-sit-pull-up` | L-Sit Pull-up | Pull-up Bar | reps | Biceps, Core, Forearms |
| `lat-pulldown` | Lat Pulldown | Cable | weight × reps | Biceps |
| `negative-pull-up` | Negative Pull-up | Pull-up Bar | reps | Biceps, Upper Back, Forearms |
| `neutral-grip-pull-up` | Neutral-Grip Pull-up | Bodyweight | reps | Biceps, Core |
| `pull-up` | Pull-up | Bodyweight | reps | Biceps, Core |
| `scapular-pull-up` | Scapular Pull-up | Pull-up Bar | reps | Upper Back, Forearms, Core |
| `straight-arm-pulldown` | Straight-Arm Pulldown | Cable | weight × reps | Core |
| `towel-pull-up` | Towel Pull-up | Towel | reps | Biceps, Forearms, Upper Back |
| `weighted-pull-up` | Weighted Pull-up | Bodyweight | weight × reps | Biceps |
| `wide-grip-lat-pulldown` | Wide-Grip Lat Pulldown | Cable | weight × reps | Biceps |

## Upper Back (9)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `band-pull-apart` | Band Pull-Apart | Resistance Band | reps | Rear Delts, Shoulders |
| `banded-face-pull` | Banded Face Pull | Resistance Band | reps | Rear Delts, Shoulders |
| `shrug` | Barbell Shrug | Barbell | weight × reps | Forearms |
| `dumbbell-shrug` | Dumbbell Shrug | Dumbbell | weight × reps | Forearms |
| `face-pull` | Face Pull | Cable | weight × reps | Rear Delts, Shoulders |
| `prone-t-raise` | Prone T Raise | Bodyweight | reps | Rear Delts, Shoulders |
| `prone-y-raise` | Prone Y Raise | Bodyweight | reps | Rear Delts, Shoulders |
| `reverse-snow-angel` | Reverse Snow Angel | Bodyweight | reps | Rear Delts, Lower Back, Shoulders |
| `scapular-push-up` | Scapular Push-up | Bodyweight | reps | Chest, Shoulders, Core |

## Rear Delts (4)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `bent-over-rear-delt-raise` | Bent-Over Rear Delt Raise | Dumbbell | weight × reps | Upper Back |
| `cable-rear-delt-fly` | Cable Rear Delt Fly | Cable | weight × reps | Upper Back |
| `rear-delt-fly` | Rear Delt Fly | Dumbbell | weight × reps | Upper Back |
| `reverse-pec-deck` | Reverse Pec Deck | Machine | weight × reps | Upper Back |

## Shoulders (22)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `arm-circles` | Arm Circles *(stretch)* | Bodyweight | time | Chest, Upper Back, Mobility |
| `arnold-press` | Arnold Press | Dumbbell | weight × reps | Triceps |
| `battle-ropes` | Battle Ropes | Cardio | time | Core, Cardio |
| `cable-front-raise` | Cable Front Raise | Cable | weight × reps | Chest |
| `cable-lateral-raise` | Cable Lateral Raise | Cable | weight × reps | Upper Back |
| `cross-body-shoulder-stretch` | Cross-Body Shoulder Stretch *(stretch)* | Bodyweight | time | Upper Back, Mobility |
| `seated-dumbbell-press` | Dumbbell Seated Shoulder Press | Dumbbell | weight × reps | Triceps |
| `feet-elevated-pike-push-up` | Feet-Elevated Pike Push-up | Bodyweight | reps | Triceps, Chest, Core |
| `front-raise` | Front Raise | Dumbbell | weight × reps | Chest |
| `handstand-push-up` | Handstand Push-up | Bodyweight | reps | Triceps, Core, Chest |
| `landmine-press` | Landmine Press | Barbell | weight × reps | Chest, Triceps |
| `lateral-raise` | Lateral Raise | Dumbbell | weight × reps | Upper Back |
| `machine-lateral-raise` | Machine Lateral Raise | Machine | weight × reps | Upper Back |
| `machine-shoulder-press` | Machine Shoulder Press | Machine | weight × reps | Triceps |
| `overhead-press` | Overhead Press | Barbell | weight × reps | Triceps |
| `pike-push-up` | Pike Push-up | Bodyweight | reps | Triceps, Chest, Core |
| `plate-front-raise` | Plate Front Raise | Plate | weight × reps | Chest |
| `push-press` | Push Press | Barbell | weight × reps | Triceps, Quads |
| `standing-dumbbell-press` | Standing Dumbbell Press | Dumbbell | weight × reps | Triceps, Core |
| `upright-row` | Upright Row | Barbell | weight × reps | Upper Back, Biceps |
| `wall-handstand-push-up` | Wall Handstand Push-up | Wall | reps | Triceps, Core, Chest |
| `wall-walk` | Wall Walk | Wall | reps | Core, Chest, Triceps |

## Biceps (13)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `assisted-chin-up` | Assisted Chin-up | Machine | assisted | Lats |
| `bicep-curl` | Bicep Curl | Dumbbell | weight × reps | Forearms |
| `cable-curl` | Cable Curl | Cable | weight × reps | Forearms |
| `chin-up` | Chin-up | Bodyweight | reps | Lats |
| `concentration-curl` | Concentration Curl | Dumbbell | weight × reps | Forearms |
| `drag-curl` | Drag Curl | Barbell | weight × reps | Forearms |
| `ez-bar-curl` | EZ-Bar Curl | Barbell | weight × reps | Forearms |
| `hammer-curl` | Hammer Curl | Dumbbell | weight × reps | Forearms |
| `incline-dumbbell-curl` | Incline Dumbbell Curl | Dumbbell | weight × reps | Forearms |
| `preacher-curl` | Preacher Curl | Machine | weight × reps | Forearms |
| `rope-hammer-curl` | Rope Hammer Curl | Cable | weight × reps | Forearms |
| `spider-curl` | Spider Curl | Dumbbell | weight × reps | Forearms |
| `weighted-chin-up` | Weighted Chin-up | Bodyweight | weight × reps | Lats |

## Triceps (17)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `assisted-dip` | Assisted Dip | Machine | assisted | Chest |
| `bench-dip` | Bench Dip | Bodyweight | reps | Chest, Shoulders |
| `chair-dip` | Chair Dip | Chair | reps | Chest, Shoulders |
| `close-grip-bench-press` | Close-Grip Bench Press | Barbell | weight × reps | Chest, Shoulders |
| `crab-walk` | Crab Walk | Bodyweight | time | Glutes, Core, Shoulders |
| `diamond-push-up` | Diamond Push-up | Bodyweight | reps | Chest, Shoulders, Core |
| `dip` | Dip | Bodyweight | reps | Chest, Shoulders |
| `dumbbell-overhead-tricep-extension` | Dumbbell Overhead Tricep Extension | Dumbbell | weight × reps | Shoulders |
| `overhead-tricep-extension` | Overhead Tricep Extension | Cable | weight × reps | Shoulders |
| `rope-tricep-pushdown` | Rope Tricep Pushdown | Cable | weight × reps | Shoulders |
| `single-arm-dumbbell-tricep-extension` | Single Arm Dumbbell Tricep Extension | Dumbbell | weight × reps | Shoulders |
| `single-dumbbell-skullcrusher` | Single Dumbbell Skullcrusher | Dumbbell | weight × reps | Shoulders |
| `skull-crusher` | Skull Crusher | Barbell | weight × reps | Shoulders |
| `tricep-kickback` | Tricep Kickback | Dumbbell | weight × reps | Shoulders |
| `tricep-pushdown` | Tricep Pushdown | Cable | weight × reps | Shoulders |
| `dumbbell-skull-crusher` | Two Dumbbell Skullcrusher | Dumbbell | weight × reps | Shoulders |
| `weighted-dip` | Weighted Dip | Bodyweight | weight × reps | Chest, Shoulders |

## Forearms (5)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `dead-hang` | Dead Hang | Pull-up Bar | time | Lats, Shoulders, Core |
| `farmer-carry` | Farmer Carry | Dumbbell | distance/time | Upper Back, Core |
| `reverse-curl` | Reverse Curl | Barbell | weight × reps | Biceps |
| `wrist-curl` | Wrist Curl | Barbell | weight × reps | — |
| `wrist-extension` | Wrist Extension | Dumbbell | weight × reps | — |

## Quads (35)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `assisted-pistol-squat` | Assisted Pistol Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `banded-squat` | Banded Squat | Resistance Band | reps | Glutes, Hamstrings, Core |
| `belt-squat` | Belt Squat | Machine | weight × reps | Glutes |
| `bodyweight-squat` | Bodyweight Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `bulgarian-split-squat` | Bulgarian Split Squat | Dumbbell | weight × reps | Glutes, Core |
| `cossack-squat` | Cossack Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `dumbbell-lateral-lunge` | Dumbbell Lateral Lunge | Dumbbell | weight × reps | Glutes, Adductors, Hamstrings |
| `forward-lunge` | Forward Lunge | Bodyweight | reps | Glutes, Hamstrings, Core |
| `front-squat` | Front Squat | Barbell | weight × reps | Core, Glutes |
| `front-foot-elevated-split-squat` | Front-Foot Elevated Split Squat | Dumbbell | weight × reps | Glutes, Core |
| `goblet-squat` | Goblet Squat | Dumbbell | weight × reps | Glutes, Core |
| `hack-squat` | Hack Squat | Machine | weight × reps | Glutes |
| `heel-elevated-goblet-squat` | Heel-Elevated Goblet Squat | Dumbbell | weight × reps | Glutes, Core |
| `jump-squat` | Jump Squat | Bodyweight | reps | Glutes, Calves |
| `landmine-squat` | Landmine Squat | Barbell | weight × reps | Glutes, Core |
| `lateral-lunge` | Lateral Lunge | Bodyweight | reps | Glutes, Hamstrings, Core |
| `leg-extension` | Leg Extension | Machine | weight × reps | — |
| `leg-press` | Leg Press | Machine | weight × reps | Glutes, Hamstrings |
| `pistol-squat` | Pistol Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `reverse-lunge` | Reverse Lunge | Dumbbell | weight × reps | Glutes, Hamstrings |
| `shrimp-squat` | Shrimp Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `single-leg-box-squat` | Single-Leg Box Squat | Box | reps | Glutes, Hamstrings, Core |
| `sissy-squat` | Sissy Squat | Bodyweight | reps | Core, Calves |
| `skater-squat` | Skater Squat | Bodyweight | reps | Glutes, Hamstrings, Core |
| `smith-machine-bulgarian-split-squat` | Smith Machine Bulgarian Split Squat | Machine | weight × reps | Glutes, Core |
| `smith-machine-reverse-lunge` | Smith Machine Reverse Lunge | Machine | weight × reps | Glutes, Hamstrings, Core |
| `smith-machine-split-squat` | Smith Machine Split Squat | Machine | weight × reps | Glutes, Core |
| `smith-machine-squat` | Smith Machine Squat | Machine | weight × reps | Glutes, Core |
| `split-squat` | Split Squat | Dumbbell | weight × reps | Glutes, Core |
| `squat` | Squat | Barbell | weight × reps | Glutes, Core |
| `standing-quad-stretch` | Standing Quad Stretch *(stretch)* | Bodyweight | time | Hips, Mobility |
| `step-down` | Step-Down | Box | reps | Glutes, Hamstrings, Calves |
| `step-up` | Step-Up | Dumbbell | weight × reps | Glutes |
| `walking-lunge` | Walking Lunge | Dumbbell | weight × reps | Glutes, Hamstrings |
| `wall-sit` | Wall Sit | Bodyweight | time | Glutes, Core |

## Hamstrings (16)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `dumbbell-romanian-deadlift` | Dumbbell Romanian Deadlift | Dumbbell | weight × reps | Glutes, Lower Back |
| `good-morning` | Good Morning | Barbell | weight × reps | Glutes, Lower Back |
| `hamstring-stretch` | Hamstring Stretch *(stretch)* | Bodyweight | time | Calves, Mobility |
| `kettlebell-romanian-deadlift` | Kettlebell Romanian Deadlift | Kettlebell | weight × reps | Glutes, Lower Back |
| `landmine-romanian-deadlift` | Landmine Romanian Deadlift | Barbell | weight × reps | Glutes, Lower Back |
| `leg-curl` | Leg Curl | Machine | weight × reps | Calves |
| `lying-hamstring-walkout` | Lying Hamstring Walkout | Bodyweight | reps | Glutes, Core |
| `lying-leg-curl` | Lying Leg Curl | Machine | weight × reps | Calves |
| `nordic-hamstring-curl` | Nordic Hamstring Curl | Bodyweight | reps | Glutes, Calves |
| `romanian-deadlift` | Romanian Deadlift | Barbell | weight × reps | Glutes, Lower Back |
| `seated-forward-fold-stretch` | Seated Forward Fold *(stretch)* | Bodyweight | time | Back, Calves, Mobility |
| `seated-leg-curl` | Seated Leg Curl | Machine | weight × reps | Calves |
| `single-leg-romanian-deadlift` | Single-Leg Romanian Deadlift | Dumbbell | weight × reps | Glutes, Core |
| `smith-machine-romanian-deadlift` | Smith Machine Romanian Deadlift | Machine | weight × reps | Glutes, Lower Back |
| `stability-ball-hamstring-curl` | Stability Ball Hamstring Curl | Stability Ball | reps | Glutes, Core |
| `towel-hamstring-curl` | Towel Hamstring Curl | Towel | reps | Glutes, Core |

## Glutes (38)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `banded-clamshell` | Banded Clamshell | Resistance Band | reps | Core |
| `banded-donkey-kick` | Banded Donkey Kick | Resistance Band | reps | Hamstrings, Core |
| `banded-fire-hydrant` | Banded Fire Hydrant | Resistance Band | reps | Core |
| `banded-frog-pump` | Banded Frog Pump | Resistance Band | reps | Hamstrings |
| `banded-glute-bridge` | Banded Glute Bridge | Resistance Band | reps | Hamstrings, Core |
| `banded-hip-thrust` | Banded Hip Thrust | Resistance Band | reps | Hamstrings, Core |
| `banded-kickback` | Banded Kickback | Resistance Band | reps | Hamstrings, Core |
| `banded-lateral-walk` | Banded Lateral Walk | Resistance Band | reps | Quads, Core |
| `banded-monster-walk` | Banded Monster Walk | Resistance Band | reps | Quads, Hamstrings, Core |
| `banded-seated-hip-abduction` | Banded Seated Hip Abduction | Resistance Band | reps | Core |
| `banded-standing-hip-abduction` | Banded Standing Hip Abduction | Resistance Band | reps | Core |
| `barbell-glute-bridge` | Barbell Glute Bridge | Barbell | weight × reps | Hamstrings, Core |
| `cable-kickback` | Cable Kickback | Cable | weight × reps | Hamstrings |
| `cable-pull-through` | Cable Pull-Through | Cable | weight × reps | Hamstrings, Lower Back |
| `cable-standing-hip-abduction` | Cable Standing Hip Abduction | Cable | weight × reps | Core |
| `clamshell` | Clamshell | Bodyweight | reps | Core |
| `curtsy-lunge` | Curtsy Lunge | Bodyweight | reps | Quads, Hamstrings, Core |
| `deficit-reverse-lunge` | Deficit Reverse Lunge | Dumbbell | weight × reps | Quads, Hamstrings, Core |
| `donkey-kick` | Donkey Kick | Bodyweight | reps | Hamstrings, Core |
| `dumbbell-curtsy-lunge` | Dumbbell Curtsy Lunge | Dumbbell | weight × reps | Quads, Hamstrings, Core |
| `dumbbell-glute-bridge` | Dumbbell Glute Bridge | Dumbbell | weight × reps | Hamstrings, Core |
| `dumbbell-hip-thrust` | Dumbbell Hip Thrust | Dumbbell | weight × reps | Hamstrings |
| `dumbbell-sumo-squat` | Dumbbell Sumo Squat | Dumbbell | weight × reps | Quads, Adductors, Hamstrings |
| `fire-hydrant` | Fire Hydrant | Bodyweight | reps | Core |
| `frog-pump` | Frog Pump | Bodyweight | reps | Hamstrings |
| `glute-bridge` | Glute Bridge | Bodyweight | reps | Hamstrings |
| `glute-bridge-march` | Glute Bridge March | Bodyweight | reps | Hamstrings, Core |
| `glute-focused-back-extension` | Glute-Focused Back Extension | Bodyweight | reps | Hamstrings, Lower Back |
| `hip-abduction-machine` | Hip Abduction Machine | Machine | weight × reps | Core |
| `hip-airplane` | Hip Airplane | Bodyweight | reps | Hamstrings, Core |
| `hip-thrust` | Hip Thrust | Barbell | weight × reps | Hamstrings |
| `kettlebell-swing` | Kettlebell Swing | Kettlebell | weight × reps | Hamstrings, Core, Cardio |
| `machine-glute-kickback` | Machine Glute Kickback | Machine | weight × reps | Hamstrings |
| `reverse-hyperextension` | Reverse Hyperextension | Machine | reps | Hamstrings, Lower Back |
| `side-lying-hip-abduction` | Side-Lying Hip Abduction | Bodyweight | reps | Core |
| `side-lying-leg-raise` | Side-Lying Leg Raise | Bodyweight | reps | Core |
| `single-leg-glute-bridge` | Single-Leg Glute Bridge | Bodyweight | reps | Hamstrings |
| `smith-machine-hip-thrust` | Smith Machine Hip Thrust | Machine | weight × reps | Hamstrings, Core |

## Calves (9)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `calf-raise` | Calf Raise | Bodyweight | reps | — |
| `donkey-calf-raise` | Donkey Calf Raise | Machine | weight × reps | — |
| `fast-feet` | Fast Feet | Bodyweight | time | Legs, Cardio |
| `jump-rope` | Jump Rope | Cardio | time | Cardio, Shoulders |
| `leg-press-calf-raise` | Leg Press Calf Raise | Machine | weight × reps | — |
| `seated-calf-raise` | Seated Calf Raise | Machine | weight × reps | — |
| `single-leg-calf-raise` | Single-Leg Calf Raise | Bodyweight | reps | Core |
| `standing-calf-raise` | Standing Calf Raise | Machine | weight × reps | — |
| `wall-calf-stretch` | Wall Calf Stretch *(stretch)* | Bodyweight | time | Mobility |

## Adductors (2)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `cable-standing-hip-adduction` | Cable Standing Hip Adduction | Cable | weight × reps | Core, Glutes |
| `hip-adduction-machine` | Hip Adduction Machine | Machine | weight × reps | Core |

## Hips (2)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `butterfly-stretch` | Butterfly Stretch *(stretch)* | Bodyweight | time | Groin, Mobility |
| `kneeling-hip-flexor-stretch` | Kneeling Hip Flexor Stretch *(stretch)* | Bodyweight | time | Quads, Mobility |

## Legs (14)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `assault-bike` | Assault Bike | Cardio | distance/time | Cardio, Shoulders |
| `burpee` | Burpee | Bodyweight | reps | Chest, Shoulders, Core, Cardio |
| `cycling` | Cycling | Cardio | distance/time | Cardio |
| `elliptical` | Elliptical | Cardio | time | Cardio |
| `high-knees` | High Knees | Bodyweight | time | Core, Cardio |
| `hiking` | Hiking | Cardio | distance/time | Glutes, Cardio |
| `jumping-jack` | Jumping Jack | Bodyweight | time | Shoulders, Calves, Cardio |
| `lateral-shuffle` | Lateral Shuffle | Bodyweight | time | Glutes, Calves, Cardio |
| `running` | Running | Cardio | distance/time | Cardio |
| `skater-hop` | Skater Hop | Bodyweight | reps | Glutes, Calves, Cardio |
| `sprawl` | Sprawl | Bodyweight | reps | Core, Shoulders, Cardio |
| `stair-climber` | Stair Climber | Cardio | time | Cardio |
| `treadmill-incline-walk` | Treadmill Incline Walk | Cardio | distance/time | Glutes, Cardio |
| `walking` | Walking | Cardio | distance/time | Cardio |

## Posterior Chain (4)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `deadlift` | Deadlift | Barbell | weight × reps | Back, Grip |
| `dumbbell-sumo-deadlift` | Dumbbell Sumo Deadlift | Dumbbell | weight × reps | Glutes, Quads, Adductors |
| `sumo-deadlift` | Sumo Deadlift | Barbell | weight × reps | Glutes, Quads |
| `trap-bar-deadlift` | Trap Bar Deadlift | Barbell | weight × reps | Quads, Grip |

## Lower Back (3)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `back-extension` | Back Extension | Bodyweight | reps | Glutes, Hamstrings |
| `superman` | Superman | Bodyweight | reps | Glutes, Upper Back, Hamstrings |
| `superman-hold` | Superman Hold | Bodyweight | time | Glutes, Upper Back, Hamstrings |

## Core (45)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `ab-wheel` | Ab Wheel Rollout | Bodyweight | reps | Shoulders |
| `banded-dead-bug` | Banded Dead Bug | Resistance Band | reps | Glutes, Shoulders |
| `banded-pallof-press` | Banded Pallof Press | Resistance Band | reps | Glutes, Shoulders |
| `banded-woodchop` | Banded Woodchop | Resistance Band | reps | Shoulders, Glutes |
| `bear-crawl` | Bear Crawl | Bodyweight | time | Shoulders, Quads, Cardio |
| `bear-plank` | Bear Plank | Bodyweight | time | Quads, Shoulders |
| `bicycle-crunch` | Bicycle Crunch | Bodyweight | reps | Legs |
| `bird-dog` | Bird Dog | Bodyweight | reps | Glutes, Shoulders |
| `cable-crunch` | Cable Crunch | Cable | weight × reps | — |
| `cable-pallof-hold` | Cable Pallof Hold | Cable | time | Glutes, Shoulders |
| `cable-woodchop` | Cable Woodchop | Cable | weight × reps | Shoulders |
| `captains-chair-knee-raise` | Captain's Chair Knee Raise | Machine | reps | Shoulders |
| `copenhagen-plank` | Copenhagen Plank | Bodyweight | time | Quads, Glutes |
| `crunch` | Crunch | Bodyweight | reps | — |
| `dead-bug` | Dead Bug | Bodyweight | reps | Legs |
| `decline-sit-up` | Decline Sit-Up | Bench | reps | Quads |
| `dragon-flag` | Dragon Flag | Bodyweight | reps | Lats, Quads |
| `dumbbell-side-bend` | Dumbbell Side Bend | Dumbbell | weight × reps | Grip |
| `flutter-kick` | Flutter Kick | Bodyweight | time | Quads |
| `half-burpee` | Half Burpee | Bodyweight | reps | Legs, Shoulders, Cardio |
| `half-kneeling-pallof-press` | Half-Kneeling Pallof Press | Cable | weight × reps | Glutes, Shoulders |
| `hanging-knee-raise` | Hanging Knee Raise | Pull-up Bar | reps | Grip |
| `hanging-leg-raise` | Hanging Leg Raise | Bodyweight | reps | Grip |
| `heel-tap` | Heel Tap | Bodyweight | reps | — |
| `hollow-body-hold` | Hollow Body Hold | Bodyweight | time | Quads |
| `hollow-rock` | Hollow Rock | Bodyweight | reps | Quads |
| `inchworm` | Inchworm | Bodyweight | reps | Shoulders, Hamstrings, Chest |
| `l-sit-hold` | L-Sit Hold | Bodyweight | time | Triceps, Quads, Shoulders |
| `lying-leg-raise` | Lying Leg Raise | Bodyweight | reps | Quads |
| `mountain-climber` | Mountain Climber | Bodyweight | time | Shoulders, Legs |
| `pallof-press` | Pallof Press | Cable | weight × reps | Shoulders |
| `plank` | Plank | Bodyweight | time | Shoulders |
| `plank-jack` | Plank Jack | Bodyweight | time | Shoulders, Cardio |
| `plank-shoulder-tap` | Plank Shoulder Tap | Bodyweight | reps | Shoulders, Chest |
| `push-up-shoulder-tap` | Push-up Shoulder Tap | Bodyweight | reps | Chest, Shoulders, Triceps |
| `reverse-crunch` | Reverse Crunch | Bodyweight | reps | — |
| `russian-twist` | Russian Twist | Bodyweight | reps | Shoulders |
| `seated-knee-tuck` | Seated Knee Tuck | Bodyweight | reps | Quads |
| `side-plank` | Side Plank | Bodyweight | time | Shoulders |
| `side-plank-hip-dip` | Side Plank Hip Dip | Bodyweight | reps | Shoulders, Glutes |
| `squat-thrust` | Squat Thrust | Bodyweight | reps | Legs, Shoulders, Cardio |
| `toe-touch` | Toe Touch | Bodyweight | reps | — |
| `v-up` | V-Up | Bodyweight | reps | Quads |
| `weighted-crunch` | Weighted Crunch | Plate | weight × reps | — |
| `weighted-russian-twist` | Weighted Russian Twist | Dumbbell | weight × reps | Shoulders |

## Mobility (4)

| Slug | Name | Equipment | Logs | Also works |
|---|---|---|---|---|
| `cat-cow-stretch` | Cat-Cow Stretch *(stretch)* | Bodyweight | time | Back, Core |
| `leg-swings-stretch` | Leg Swings *(stretch)* | Bodyweight | time | Hips, Hamstrings, Quads |
| `torso-twist-stretch` | Torso Twists *(stretch)* | Bodyweight | time | Core, Back |
| `worlds-greatest-stretch` | World's Greatest Stretch *(stretch)* | Bodyweight | time | Hips, Hamstrings, Upper Back |

---

## By equipment

For picking a programme that fits what they actually own.

**Bodyweight** (111) — ab-wheel, archer-push-up, arm-circles, assisted-pistol-squat, back-extension, bear-crawl, bear-plank, bench-dip, bicycle-crunch, bird-dog, bodyweight-squat, burpee, butterfly-stretch, calf-raise, cat-cow-stretch, chest-dip, childs-pose, chin-up, clamshell, copenhagen-plank, cossack-squat, crab-walk, cross-body-shoulder-stretch, crunch, curtsy-lunge, dead-bug, decline-push-up, diamond-push-up, dip, donkey-kick, dragon-flag, explosive-push-up, fast-feet, feet-elevated-pike-push-up, fire-hydrant, flutter-kick, forward-lunge, frog-pump, glute-bridge, glute-bridge-march, glute-focused-back-extension, half-burpee, hamstring-stretch, handstand-push-up, hanging-leg-raise, heel-tap, high-knees, hindu-push-up, hip-airplane, hollow-body-hold, hollow-rock, inchworm, incline-push-up, inverted-row, jump-squat, jumping-jack, knee-push-up, kneeling-hip-flexor-stretch, l-sit-hold, lateral-lunge, lateral-shuffle, leg-swings-stretch, lying-hamstring-walkout, lying-leg-raise, mountain-climber, neutral-grip-pull-up, nordic-hamstring-curl, pike-push-up, pistol-squat, plank, plank-jack, plank-shoulder-tap, prone-t-raise, prone-y-raise, pull-up, push-up, push-up-shoulder-tap, reverse-crunch, reverse-snow-angel, russian-twist, scapular-push-up, seal-jack, seated-forward-fold-stretch, seated-knee-tuck, shrimp-squat, side-lying-hip-abduction, side-lying-leg-raise, side-plank, side-plank-hip-dip, single-leg-calf-raise, single-leg-glute-bridge, sissy-squat, skater-hop, skater-squat, sprawl, squat-thrust, standing-quad-stretch, superman, superman-hold, toe-touch, torso-twist-stretch, typewriter-push-up, v-up, wall-calf-stretch, wall-sit, weighted-chin-up, weighted-dip, weighted-pull-up, weighted-push-up, wide-push-up, worlds-greatest-stretch

**Dumbbell** (45) — arnold-press, bent-over-rear-delt-raise, bicep-curl, bulgarian-split-squat, concentration-curl, decline-dumbbell-press, deficit-reverse-lunge, dumbbell-bench-press, dumbbell-bent-over-row, dumbbell-curtsy-lunge, dumbbell-fly, dumbbell-glute-bridge, dumbbell-hip-thrust, dumbbell-lateral-lunge, dumbbell-overhead-tricep-extension, dumbbell-romanian-deadlift, dumbbell-shrug, dumbbell-side-bend, dumbbell-skull-crusher, dumbbell-sumo-deadlift, dumbbell-sumo-squat, farmer-carry, front-foot-elevated-split-squat, front-raise, goblet-squat, hammer-curl, heel-elevated-goblet-squat, incline-dumbbell-curl, incline-dumbbell-press, lateral-raise, one-arm-dumbbell-row, rear-delt-fly, reverse-lunge, seated-dumbbell-press, single-arm-dumbbell-tricep-extension, single-dumbbell-skullcrusher, single-leg-romanian-deadlift, spider-curl, split-squat, standing-dumbbell-press, step-up, tricep-kickback, walking-lunge, weighted-russian-twist, wrist-extension

**Machine** (35) — assisted-chin-up, assisted-dip, assisted-pull-up, belt-squat, captains-chair-knee-raise, chest-supported-row, donkey-calf-raise, hack-squat, hip-abduction-machine, hip-adduction-machine, leg-curl, leg-extension, leg-press, leg-press-calf-raise, lying-leg-curl, machine-chest-press, machine-glute-kickback, machine-lateral-raise, machine-row, machine-shoulder-press, pec-deck, preacher-curl, reverse-hyperextension, reverse-pec-deck, seated-calf-raise, seated-leg-curl, smith-machine-bench-press, smith-machine-bulgarian-split-squat, smith-machine-hip-thrust, smith-machine-reverse-lunge, smith-machine-romanian-deadlift, smith-machine-split-squat, smith-machine-squat, standing-calf-raise, t-bar-row

**Barbell** (29) — barbell-glute-bridge, barbell-row, bench-press, close-grip-bench-press, deadlift, decline-bench-press, drag-curl, ez-bar-curl, front-squat, good-morning, hip-thrust, incline-bench-press, landmine-press, landmine-romanian-deadlift, landmine-squat, meadows-row, overhead-press, pendlay-row, push-press, rack-pull, reverse-curl, romanian-deadlift, shrug, skull-crusher, squat, sumo-deadlift, trap-bar-deadlift, upright-row, wrist-curl

**Cable** (26) — cable-crunch, cable-curl, cable-fly, cable-front-raise, cable-kickback, cable-lateral-raise, cable-pallof-hold, cable-pull-through, cable-rear-delt-fly, cable-standing-hip-abduction, cable-standing-hip-adduction, cable-woodchop, close-grip-lat-pulldown, face-pull, half-kneeling-pallof-press, incline-cable-fly, lat-pulldown, overhead-tricep-extension, pallof-press, rope-hammer-curl, rope-tricep-pushdown, seated-row, single-arm-cable-row, straight-arm-pulldown, tricep-pushdown, wide-grip-lat-pulldown

**Resistance Band** (19) — band-pull-apart, banded-clamshell, banded-dead-bug, banded-donkey-kick, banded-face-pull, banded-fire-hydrant, banded-frog-pump, banded-glute-bridge, banded-hip-thrust, banded-kickback, banded-lat-pulldown, banded-lateral-walk, banded-monster-walk, banded-pallof-press, banded-row, banded-seated-hip-abduction, banded-squat, banded-standing-hip-abduction, banded-woodchop

**Cardio** (13) — assault-bike, battle-ropes, cycling, elliptical, hiking, jump-rope, rowing, running, skierg, stair-climber, swimming, treadmill-incline-walk, walking

**Pull-up Bar** (7) — active-hang, commando-pull-up, dead-hang, hanging-knee-raise, l-sit-pull-up, negative-pull-up, scapular-pull-up

**Wall** (3) — wall-handstand-push-up, wall-push-up, wall-walk

**Towel** (3) — towel-hamstring-curl, towel-pull-up, towel-row

**Plate** (2) — plate-front-raise, weighted-crunch

**Kettlebell** (2) — kettlebell-romanian-deadlift, kettlebell-swing

**Doorway** (2) — doorway-chest-stretch, doorway-row

**Box** (2) — single-leg-box-squat, step-down

**Bench** (1) — decline-sit-up

**Chair** (1) — chair-dip

**Stability Ball** (1) — stability-ball-hamstring-curl

---

## Attribution

Artwork from [Everkinetic](https://github.com/everkinetic/data), expanded by
[Bryl Lim](https://bryllim.com), licensed [CC BY-SA 4.0](https://creativecommons.org/licenses/by-sa/4.0/).
This credit must appear in every app built from this library, and in the install guide.
