MuscleMap Open the app

Muscle map

Point at a muscle to jump to it, then see every exercise that trains it — 159 movements across 14 groups, with the equipment and the level for each. No account, nothing to sign up for.

Front
ChestTrapsAbs & CoreQuadsCalvesForearmsBicepsShoulders
Back
TrapsBack (Lats & Mid-Back)Lower BackGlutesHamstringsCalvesForearmsTricepsShoulders
Tap any muscle on the chart

Chest

Pushes and hugs. Everything you press away from your torso.

Pectoralis major & minor · 12–20 hard sets a week · 2x per week · 13 exercises

How to train the chest · Build a chest workout

Back (Lats & Mid-Back)

Pulls. Width comes from lats, thickness from the mid-back.

Latissimus dorsi, rhomboids, teres major · 14–22 hard sets a week · 2-3x per week · 13 exercises

How to train the back · Build a back workout

Traps

The diamond across your upper back. Shrugs, carries and posture.

Trapezius · 6–14 hard sets a week · 2x per week · 11 exercises

How to train the traps · Build a traps workout

Shoulders

Three heads, three jobs. Width lives in the side delt.

Deltoids · 12–20 hard sets a week · 2-3x per week · 14 exercises

How to train the shoulders · Build a shoulders workout

Biceps

Elbow flexion and supination. The classic front-arm peak.

Biceps brachii, brachialis · 8–16 hard sets a week · 2-3x per week · 11 exercises

How to train the biceps · Build a biceps workout

Triceps

Two thirds of your arm. If you want sleeves to fill, start here.

Triceps brachii · 8–16 hard sets a week · 2-3x per week · 12 exercises

How to train the triceps · Build a triceps workout

Forearms

Grip is the ceiling on every pull you will ever do.

Wrist flexors, extensors, brachioradialis · 4–10 hard sets a week · 2-3x per week · 10 exercises

How to train the forearms · Build a forearms workout

Abs & Core

Flexion, anti-rotation and bracing — not just crunches.

Rectus abdominis, obliques, transverse abdominis · 8–16 hard sets a week · 2-4x per week · 12 exercises

How to train the abs & core · Build a abs & core workout

Lower Back

The column that keeps everything else honest under load.

Erector spinae, quadratus lumborum · 4–10 hard sets a week · 1-2x per week · 7 exercises

How to train the lower back · Build a lower back workout

Quads

Four heads that straighten the knee. The engine of every squat.

Quadriceps femoris · 12–20 hard sets a week · 2x per week · 14 exercises

How to train the quads · Build a quads workout

Hamstrings

Bend the knee, extend the hip. Trained two different ways.

Biceps femoris, semitendinosus, semimembranosus · 10–16 hard sets a week · 2x per week · 12 exercises

How to train the hamstrings · Build a hamstrings workout

Glutes

The strongest muscle you own. Hip extension and hip stability.

Gluteus maximus, medius, minimus · 10–18 hard sets a week · 2-3x per week · 12 exercises

How to train the glutes · Build a glutes workout

Calves

Two muscles, two knee angles. Stubborn, but not impossible.

Gastrocnemius, soleus · 8–16 hard sets a week · 2-3x per week · 9 exercises

How to train the calves · Build a calves workout

Full Body

Short on time? Movements that pay several muscles at once.

Compound & conditioning · 6–12 hard sets a week · 2-3x per week · 9 exercises

How to train the full body · Build a full body workout