Strength exercises explained,
programs that work
Exercise encyclopedia & workout programs. Step-by-step technique, muscle maps, difficulty ratings and free workout plans — and an open-source app to track it all.
Popular exercises
Barbell Bench Press
Barbell Deadlift
Barbell Full Squat
Burpee
Chest Dip
Deep Push Up
Dumbbell Lateral Raise
Kettlebell Swing
Pull Up (Neutral Grip)
Russian Twist
Browse by muscle
Workout programs
3-Day Strength Split
3-day strength split: an 8-week intermediate barbell program for the gym — squat, bench press and deadlift with 5×5 progressions
Band & Kettlebell Home Plan
Band and kettlebell home plan: 8 weeks of strength and conditioning with resistance bands and a 16-24 kg kettlebell — four workouts per week
Bodyweight Only Program
Bodyweight only program: 8 weeks of street workout on a pull-up bar and parallel bars — full-body strength training at home with zero equipment
Full-Body Dumbbell Plan
Full-body dumbbell plan: build muscle at home with one pair of dumbbells — 8 weeks of push, pull and leg workouts three days per week
Latest articles
Full-Body Workout at Home Without Equipment: The Complete Guide
Full-body workout at home with no equipment: push-up and pull-up progressions, dips, walking lunges, burpees, and a complete sample routine for beginners
How Many Sets and Reps Should You Do?
How many sets and reps should you do? A practical guide with rep range tables for strength, muscle growth, and endurance, plus rest times and progression
How to Build Your First Workout Plan (Step by Step)
How to build your first workout plan step by step: define your goal, pick a split, choose compounds first, set sets and reps, and plan progression