- ChestPushes and hugs. Everything you press away from your torso.
- Back (Lats & Mid-Back)Pulls. Width comes from lats, thickness from the mid-back.
- TrapsThe diamond across your upper back. Shrugs, carries and posture.
- ShouldersThree heads, three jobs. Width lives in the side delt.
- BicepsElbow flexion and supination. The classic front-arm peak.
- TricepsTwo thirds of your arm. If you want sleeves to fill, start here.
- ForearmsGrip is the ceiling on every pull you will ever do.
- Abs & CoreFlexion, anti-rotation and bracing — not just crunches.
- Lower BackThe column that keeps everything else honest under load.
- QuadsFour heads that straighten the knee. The engine of every squat.
- HamstringsBend the knee, extend the hip. Trained two different ways.
- GlutesThe strongest muscle you own. Hip extension and hip stability.
- CalvesTwo muscles, two knee angles. Stubborn, but not impossible.
- Full BodyShort on time? Movements that pay several muscles at once.
14 groups
Muscle groups
What each muscle does, how often to train it, how many hard sets a week it responds to, and every exercise in the library that hits it.
- Muscle groups
- 14
- Exercises
- 159
- Account
- Not needed
Front
Back