Exercise guides
16 guides to the lifts and cardio most training weeks are made of. Each one covers the setup, the execution, the mistakes that stall people, and what to write down afterwards so you can tell whether it worked.
Lifting
lift
Back Squat
Quadriceps and Glutes · Intermediate
liftBench Press
Chest and Triceps · Beginner
liftDeadlift
Glutes, Hamstrings, and Spinal erectors · Intermediate
liftOverhead Press
Front deltoids and Triceps · Intermediate
liftBarbell Row
Lats and Mid-back · Intermediate
liftPull Up
Lats · Intermediate
liftLat Pulldown
Lats · Beginner
liftRomanian Deadlift
Hamstrings and Glutes · Intermediate
liftDumbbell Bench Press
Chest and Triceps · Beginner
liftFront Squat
Quadriceps · Advanced
liftHip Thrust
Glutes · Beginner
Cardio
Guides are the easy half
Knowing how to squat is not the same as knowing whether your squat is going anywhere. Log what you actually did and the chart answers that for you.