Workout Guides

Curated collections of exercises and stretches organized by purpose. Pick a keyword and get started right away.

• Recommended Chest Exercises — We've organized recommended chest exercises from bodyweight push-ups to dumbbell and barbell bench presses and the machine chest press. Learn proper form with 3D videos and trainer coaching points.
• Back Workout Routine — We've organized a back workout routine with pulling movements like pull-ups and lat pulldowns plus row variations. Check the order for building both lat width and back thickness, along with 3D video coaching points.
• Recommended Shoulder Exercises — We've organized recommended shoulder exercises from the shoulder press to side and front raises and face pulls. Check how to evenly develop the front, side, and rear deltoids, plus 3D coaching points.
• Recommended Arm Exercises — We've organized recommended biceps and triceps arm exercises from dumbbell curls and hammer curls to cable pushdowns and dips. Check a balanced program for building bigger arms, plus 3D coaching points.
• Recommended Ab Exercises — We've organized recommended ab exercises from the plank, crunch, and leg raise to the bicycle crunch. Check a program that evenly works the upper abs, lower abs, and obliques, plus 3D coaching points.
• Lower-Body Workout Routine — We've organized a lower-body workout routine from squats, lunges, and the leg press to leg extensions. Check the order for balanced development of the front and back of the thighs and the whole leg, plus 3D coaching points.
• Recommended Glute Exercises — We've organized recommended glute exercises from the hip thrust, squat, and Romanian deadlift to hip abduction. Check a program for building a lifted hip line, plus 3D coaching points.
• Bodyweight Exercises You Can Do at Home — We've gathered bodyweight exercises you can do at home without equipment, organized by body part. Check the exact form and common mistakes for movements like push-ups, planks, and lunges with videos and coaching points.
• Recommended Home Workouts — We've picked recommended home workout exercises that are easy to follow at home. Work your whole body with mostly bodyweight movements and check out a starter routine, so you can begin today.
• Recommended Diet Exercises — A collection of recommended diet exercises to help with weight loss. Check how to increase calorie burn with high-rep movements that use the whole body quickly and a circuit routine.
• Bulking Exercises — Recommended bulking exercises for those who want to build muscle mass. Efficiently build volume with heavy compound lifts like the barbell squat and bench press and a hypertrophy routine.
• Beginner Gym Routine — A beginner gym routine for those who have just started lifting. Train the whole body without strain using mostly machines and basic movements, and check out an easy-to-follow starter routine.
• Fat-Loss Home Workout — We've gathered fat-loss home workouts you can do at home without equipment. Check how to raise your heart rate and increase calorie burn with mostly bodyweight, high-rep circuit movements.
• Recommended Dumbbell Exercises — We've organized recommended dumbbell exercises by body part: chest, back, shoulders, arms, and legs. Check the exact form, common mistakes, and set guide for training the whole body with just dumbbells, for free.
• Barbell Exercises — We've organized the signature compound barbell movements: the squat, bench press, row, and deadlift. Check the form for safely handling heavy loads, common mistakes, and safety rules, for free.
• Bodyweight Workout Routine — We've gathered a bodyweight workout routine you can do at home without equipment. Check the exact form and common mistakes for bodyweight movements like push-ups, planks, and lunges, plus a routine to follow in order, for free.
• Gym Machine Exercises — We've organized gym machine exercises by body part. Check the seat setup, exact form, and common mistakes for machines like the leg press, chest press, and seated row, for free.
• Cable Exercises — We've organized cable exercises by body part: back, shoulders, and arms. Check the exact form and common mistakes for isolating muscles with constant tension on movements like cable rows, lat pulldowns, and pushdowns, for free.
• Pre-Workout Stretching — Use pre-workout stretching to widen your range of motion and prime your muscles. We've organized dynamic warm-up movements that wake up the shoulders, hips, and spine, plus an easy-to-follow warm-up routine.
• Post-Workout Stretching — Use post-workout stretching to slowly lengthen the muscles you used and aid recovery. We've organized static cool-down movements that loosen the whole body, from chest and back to legs and arms, plus a cool-down routine.
• Bedtime Stretching — Use bedtime stretching to slowly loosen a body stiff from the day. Let go of tension and prepare for comfortable sleep with static stretches you can follow easily lying down or seated.
• Shoulder Stretching — Use shoulder stretching to loosen stiff, tight shoulders. We've organized easy-to-follow shoulder stretches, from dynamic movements that wake up the shoulder joint to static movements that lengthen the rear shoulder and triceps.
• Lower-Body Stretching — Use lower-body stretching to loosen a tight lower body, from the front and back of the thighs to the calves and glutes. We've organized dynamic movements that wake up the hips and static movements that lengthen the muscles.
• Lower-Back & Back Stretching — Use lower-back and back stretching to gently loosen a back and lower back stiff from the whole day. We've organized dynamic movements that wake up the spine and static movements that lengthen the lats, sides, and abdomen.
• Women's Gym Routine — We've organized a women's gym routine centered on the glutes and lower body. Bring out your lines with key movements like the hip thrust, lunge, and Romanian deadlift, plus 3D video coaching points.
• Full-Body Workout Routine — We've organized a full-body workout routine centered on compound movements like the squat, deadlift, and bench press. Check the order for evenly stimulating the whole body two to three times a week, plus 3D video coaching points.
• Types of Squats — We've organized the types of squats, including the barbell squat, goblet squat, and Bulgarian split squat. Check how to choose by goal and difficulty, plus 3D video coaching points.
• Exercises to Reduce Arm Fat — If arm fat is a concern, train both the triceps on the back of the arm and the biceps on the front. We've organized key movements like dips, pushdowns, and curls, plus 3D video coaching points.
• Forward Head Posture Stretches — We've organized stretches to loosen a forward head posture stiff from sitting for long periods. Check movements that open the chest and lengthen the shoulders and upper back to correct your posture, plus 3D video coaching points.
• Exercises to Slim the Thighs — If your thigh line is a concern, evenly stimulate the lower-body muscles. We've organized key movements like the lunge, squat, and leg machines, plus 3D video coaching points.
• Exercises to Reduce Back Fat — If back fat or your bra line is a concern, tone the line with pulling exercises for the back muscles. We've organized key movements like the lat pulldown and rows, plus 3D video coaching points.
• Types of Bench Press — We've organized the types of bench press, from barbell, dumbbell, and machine to bodyweight. Check the difference in upper- and lower-chest stimulus, how to choose by difficulty, and 3D video coaching points.
• How to Get Defined Abs — If defined abs are your goal, evenly stimulate the upper abs, lower abs, and core. We've organized key movements like the plank, crunch, and leg raise, plus 3D video coaching points.