Home / Site Directory
Site Directory
Every page on aegirlab.com, grouped by section. 814 pages in total.
Main (11)App comparisons (9)Training programs (79)Guides (40)Exercise form guides (662)Calculators (7)Reference (2)Support and legal (4)
Main 11
- Strength Coaching App for Coaches
- About
- Ægir Iron · Powerlifting, Weightlifting & Strongman Training App
- Best Free Strength Training Apps (2026)
- Best Olympic Weightlifting App in 2026
- Best Powerlifting Apps in 2026: 15 Compared
- Best Hypertrophy App in 2026: Build Muscle by the Set
- Periodization You Can See: Program Plan vs. Performance
- Best Powerbuilding App in 2026: Strength and Size
- Best Strength Training App for Powerlifting & Coaching
- Best Strongman Training App in 2026: Events & Show Prep
App comparisons 9
- Ægir Iron vs Boostcamp: Powerlifting App Comparison (2026)
- Ægir Iron vs Fitbod: Strength-Sport Platform vs AI Workouts (2026)
- Ægir Iron vs Hevy: Best App for Strength Sports & Coaching (2026)
- Ægir Iron vs JuggernautAI: Powerlifting App Comparison (2026)
- Ægir Iron vs Liftosaur: Strength App Comparison (2026)
- Ægir Iron vs RTS (Reactive Training Systems): Comparison (2026)
- Ægir Iron vs StrengthLog: Strength App Comparison (2026)
- Ægir Iron vs Strong App: Logger vs Strength Platform (2026)
- Ægir Iron vs TrainHeroic: Coaching App Comparison (2026)
Training programs 79
- Training Programs & the Program Wizard
- 5/3/1 for Beginners (Wendler): Two Main Lifts a Day
- 5K / 10K Performance: 8-Week Running Program
- Advanced Calisthenics: 12-Week Program
- All Pro's Simple Beginner Routine: 3-Day Full Body
- Barbell Foundations: 12-Week Strength Program
- r/Fitness Basic Beginner Routine: First Barbell Program
- Basketball Athletic Performance: 12-Week Program
- Basketball Strength & Power: 12-Week Program
- Basketball Strength (No Olympic Lifts): 12 Weeks
- Basketball Training Light: 4-Week Beginner Program
- Beginner Calisthenics: 10-Week Program
- Beginner Full Body: 12-Week Strength Program
- Beginner Strongman: 12-Week Program
- Beginner Weightlifting: 12-Week Program
- Bullmastiff Program: Free Template to Load and Track
- Candito 6 Week Strength Program
- Classic 5x5: 12-Week Beginner Powerlifting Program
- Daily Mobility Flow: Full-Body Routine
- Doug Hepburn Powerbuilding: Power and Pump Phases
- Dumbbell PPL: Six Day Push Pull Legs With Dumbbells
- The Dumbbell Stopgap: A Program for a Gym With No Barbell
- First 5K Foundation: 8-Week Beginner Running Program
- Floor and Table Foundations: 6-Week Program
- Football In-Season Maintenance: 8-Week Program
- Football Linemen Strength & Mass: 10-Week Program
- Football Off-Season Strength & Power: 12-Week Program
- Football Pre-Season Performance: 8-Week Program
- General Gainz Bodybuilding (Cody LeFever)
- GZCL VDIP: Cody LeFever's Max Rep Set Linear Progression
- GZCLP Program: Free Template to Load and Track
- Half Marathon Base Builder: 10-Week Running Program
- Hip & Lower-Body Mobility Routine
- In-Season Athletic Program: 8-Week Basketball Program
- In-Season Soccer Maintenance: 6-Week Program
- Intermediate Calisthenics: 10-Week Program
- Intermediate Full Body: 12-Week Strength Program
- Intermediate Powerlifting: 12-Week Program
- Intermediate Strongman: 12-Week Program
- Intermediate Weightlifting: 8-Week Program
- Jacked & Tan 2.0: Cody LeFever's Powerbuilding Program
- The Juggernaut Method: 16-Week Wave Program
- Kettlebell Foundations: 10-Week Beginner Program
- Kettlebell Strength & Conditioning: 10-Week Program
- Longevity Strength: Training Over 40
- Lyle McDonald's Generic Bulking Routine (GBR)
- Metallicdpa's PPL: The 6 Day Push Pull Legs Program
- The Minimalist Routine: 8-Week Program
- Mountain Bike Off-Season Strength: 8-Week Program
- Mountain Bike Pre-Season Power: 8-Week Program
- nSuns 531 LP: 5-Day Powerlifting Program
- PHAT: Power Hypertrophy Adaptive Training (Layne Norton)
- PHUL Advanced: 13-Week, 6-Day Program (J. Bui)
- PHUL: Power Hypertrophy Upper Lower (Brandon Campbell)
- Power Matrix Program: Free 12-Week Template
- Powerlifting Foundations: 8-Week Beginner Program
- Powerlifting Peaking: 12-Week Advanced Program
- Pre-Lift Dynamic Warm-Up Routine
- Pre-Season Soccer Performance: 8-Week Program
- Push Pull Legs Hypertrophy: 10-Week Program
- Recommended Routine: 12-Week Program
- Russian Squat Routine: 6-Week Squat Peaking Cycle
- Sheiko Prep Cycle: High-Volume Powerlifting
- Smolov and Smolov Jr: Russian Squat Cycle
- Starter Dumbbell: 12-Week Strength Program
- StrongLifts 5x5: Beginner Barbell Program
- Texas Method: Intermediate Strength Program
- The Rippler: Cody LeFever's 12-Week GZCL Program
- Thoracic & Shoulder Mobility Routine
- Two-Day Minimalist: 10-Week Strength Program
- Upper / Lower Split: 10-Week Strength Program
- Volleyball In-Season Strength: 8-Week Program
- Volleyball Vertical Jump Development: 10-Week Program
- Weightlifting Peaking: 6-Week Advanced Program
- Wendler 5/3/1: 12-Week Powerlifting Program
- Wrestling In-Season Maintenance Program
- Wrestling Off-Season Strength & Power Program
- Wrestling Post-Season Restoration Program
- Wrestling Pre-Season Power Program
Guides 40
- Strength Training Guides
- 5x5 Programs Explained: StrongLifts, Madcow and More
- What Is ACWR? Acute-to-Chronic Workload Ratio Explained
- An AI Strength Coach That Reads Your Training
- All Pro's Simple Beginner Routine Explained
- Bullmastiff Explained: Alex Bromley's Program
- Candito 6 Week Program Explained: Volume to Peak
- Onboarding a New Coaching Client: History and Programs
- EWMA Training Load Explained: A Smoother Workload Read
- GZCLP Explained: The GZCL Method for Beginners
- How Every Exercise Is Mapped to the Muscles It Trains
- How to Build a Calisthenics Program: Strength and Skills
- How to Build a Hybrid Training Program
- How to Build a Powerlifting Program: Loading and Peaking
- How to Build a Strongman Program: Events and Contest Prep
- How to Build an Olympic Weightlifting Program
- How to Choose Your Powerlifting Attempts
- Import and Export Your Training Data
- The Juggernaut Method Explained: Waves and Phases
- The Minimalist Routine: r/bodyweightfitness Bare Minimum
- How Many Sets Per Muscle Per Week? Volume and Recovery
- No-Equipment Workout Plan: 6 Weeks, a Floor and a Table
- nSuns 531 LP Explained: How It Differs From 5/3/1
- How to Coach Lifters Online: Workflow and Tools
- Periodization for Strength: Cycle, Block, Week, Day
- Power Matrix Chart: The 8/5/3/1/1/1/5 Ramp
- See What a Program Trains Before You Run It
- The Recommended Routine (r/bodyweightfitness) in Full
- Relative Intensity Chart: % of 1RM Training Zones
- Estimated 1RM from RPE: Why Effort Changes the Math
- How to Share Your Lifts to Strava (With a Muscle Map)
- Sheiko Explained: The Russian High-Volume Method
- Smolov and Smolov Jr Explained: The Russian Squat Cycle
- Strength Plateau Detection: The Trend, Not the Streak
- Wilks vs DOTS vs IPF GL vs Sinclair, Explained
- Strength Training Terms, Explained in Your Language
- StrongLifts 5x5 Explained: The Novice Linear Progression
- Texas Method Explained: The Intermediate Week
- Wendler 5/3/1 Explained: Percentages and Cycles
- What Is Powerbuilding? Heavy Compounds, Then Size Work
Exercise form guides 662
- Exercise Library: Form Guides and Muscles Worked
- 45 Degree Back Extension · Muscles worked
- 45 Degree Single Leg Back Extension · Muscles worked
- Ab Crunch Machine · Muscles worked
- Ab Mat Sit Up · Muscles worked
- Ab Wheel Rollout · Muscles worked
- Advanced Shrimp Squat · Muscles worked
- Ankle Rocker (Knee to Wall)
- Anvil Carry · Muscles worked
- Anvil Front Hold · Muscles worked
- Anvil Horn Hold · Muscles worked
- Arch Hang · Muscles worked
- Archer Push Up · Muscles worked
- Arm Circles
- Dumbbell Arnold Press · Muscles worked
- Assisted Dip Machine · Muscles worked
- Assisted Pull Up Machine · Muscles worked
- Assisted Squat · Muscles worked
- GHD Back Extension · Muscles worked
- Full Back Lever · Muscles worked
- Duffalo Bar Squat · Muscles worked
- Band-Assisted Dip · Muscles worked
- Band-Assisted Glute Ham Raise · Muscles worked
- Band-Assisted Handstand Push Up · Muscles worked
- Band-Assisted Pull Up · Muscles worked
- Band-Only Standing Hip Flexion · Muscles worked
- Band-Only Standing Chest Press · Muscles worked
- Band-Only Chest Fly · Muscles worked
- Band-Only Clamshell · Muscles worked
- Band-Only Deadlift · Muscles worked
- Band-Only Good Morning · Muscles worked
- Band-Only Lateral Walk · Muscles worked
- Band-Only Leg Curl · Muscles worked
- Band-Only Monster Walk · Muscles worked
- Band-Only Overhead Press · Muscles worked
- Band-Only Overhead Tricep Extension · Muscles worked
- Band-Only Kneeling Pulldown · Muscles worked
- Band-Only Romanian Deadlift · Muscles worked
- Band-Only Reverse Fly · Muscles worked
- Band-Only Row · Muscles worked
- Band-Only Seated Lat Pulldown Crunch (Facing Away)
- Band-Only Back Squat · Muscles worked
- Band-Only Standing Lat Pulldown Crunch (Anchored)
- Band-Only Tricep Kickback · Muscles worked
- Band-Only Tricep Pushdown · Muscles worked
- Band Overhead Lat Stretch
- Band Shoulder Pass Through
- Band Pull Apart · Muscles worked
- Band-Only Shoulder External Rotation · Muscles worked
- Barbell Bench Press With Bands · Muscles worked
- Banded Pallof Press · Muscles worked
- Bar Facing Burpee · Muscles worked
- Barbell Bent Knee Calf Raise · Muscles worked
- Barbell Farmers Carry · Muscles worked
- Barbell Hack Squat · Muscles worked
- Barbell Jump Squat · Muscles worked
- Barbell Overhead Lunge · Muscles worked
- Barbell Rollout · Muscles worked
- Barbell Row · Muscles worked
- Barbell Seated Calf Raise · Muscles worked
- Barbell Side Bend · Muscles worked
- Barbell Single Arm Farmers Carry · Muscles worked
- Barbell Slingshot Bench Press · Muscles worked
- Barbell Suitcase Deadlift · Muscles worked
- Battle Ropes
- Bear Crawl · Muscles worked
- Barbell Behind The Back Shrug · Muscles worked
- Barbell Behind The Back Wrist Curl · Muscles worked
- Barbell Behind The Neck Press · Muscles worked
- Behind The Neck Pull Up · Muscles worked
- Cable Behind The Neck Lat Pulldown · Muscles worked
- Belt Squat · Muscles worked
- Bench Dip · Muscles worked
- Barbell Bench Press · Muscles worked
- Kettlebell Bent Press · Muscles worked
- Dumbbell Bicep 21s · Muscles worked
- Cable Curl · Muscles worked
- Bicycle Crunch · Muscles worked
- Bird Dog · Muscles worked
- Block Pull · Muscles worked
- Board Press · Muscles worked
- Boat Hold · Muscles worked
- Body Saw · Muscles worked
- Bodyweight Hip Thrust · Muscles worked
- Bodyweight Reverse Lunge · Muscles worked
- Bodyweight Romanian Deadlift · Muscles worked
- Bodyweight Sit Up · Muscles worked
- Bodyweight Squat · Muscles worked
- Bodyweight Tricep Extension · Muscles worked
- Kettlebell Bottoms-Up Overhead Carry · Muscles worked
- Lateral Bound · Muscles worked
- Box Jump · Muscles worked
- Box Squat · Muscles worked
- Barbell Bradford Press · Muscles worked
- Brettzel Stretch
- Broad Jump · Muscles worked
- Bulgarian Split Squat (Bodyweight) · Muscles worked
- Burpee Broad Jump · Muscles worked
- Burpee · Muscles worked
- Butt Kicks
- Butterfly Pull Up · Muscles worked
- Butterfly Stretch
- Cable Bayesian Bicep Curl (Face Away) · Muscles worked
- Cable Behind The Back Lateral Raise · Muscles worked
- Cable Crunch · Muscles worked
- Cable High Row · Muscles worked
- Cable Hip Abduction · Muscles worked
- Cable Hip Adduction · Muscles worked
- Cable Overhead Bicep Curl · Muscles worked
- Cable Rear Delt Row · Muscles worked
- Cable Reverse Crunch · Muscles worked
- Cable Rope Seated Row · Muscles worked
- Seated Cable Row · Muscles worked
- Cable Single Arm Bicep Curl · Muscles worked
- Cable Single Arm Overhead Tricep Extension
- Cable Single Arm Row · Muscles worked
- Cable Standing Leg Curl · Muscles worked
- Cable Seated Wide Grip Row · Muscles worked
- Cable Y Raise · Muscles worked
- Foam Roll Calves
- Calf Raise (Bodyweight) · Muscles worked
- Barbell California Press · Muscles worked
- Cambered Bar Squat · Muscles worked
- Captain's Chair Leg Raise · Muscles worked
- Cat Cow
- Dumbbell Chest Fly · Muscles worked
- Dumbbell Chest Supported Lateral Raise · Muscles worked
- Chest Supported Dumbbell Row · Muscles worked
- Dumbbell Chest Supported Single Arm Row · Muscles worked
- Child's Pose
- Chin Tuck
- Chin Up · Muscles worked
- Barbell Clean & Jerk · Muscles worked
- Barbell Clean and Press · Muscles worked
- Barbell Clean Deadlift · Muscles worked
- Barbell Clean Pull · Muscles worked
- Barbell Clean · Muscles worked
- Close Grip Pull Up · Muscles worked
- Close Grip Push Up · Muscles worked
- Cobra Stretch
- Commando Pull Up · Muscles worked
- Dumbbell Bicep Concentration Curl · Muscles worked
- Copenhagen Plank · Muscles worked
- Cossack Squat · Muscles worked
- Dumbbell Cross Body Hammer Curl · Muscles worked
- Crucifix Hold · Muscles worked
- Dumbbell Goblet Alternating Curtsy Lunge · Muscles worked
- Dead Bug · Muscles worked
- Dead Hang · Muscles worked
- Barbell Conventional Deadlift · Muscles worked
- Decline Bench Press · Muscles worked
- Decline Crunch · Muscles worked
- Decline Push Up · Muscles worked
- Decline Reverse Crunch · Muscles worked
- Decline Sit Up · Muscles worked
- Deep Squat Hold
- Barbell Deficit Conventional Deadlift · Muscles worked
- Barbell Deficit Pendlay Row · Muscles worked
- Deficit Pike Push Up · Muscles worked
- Deficit Push Up · Muscles worked
- Dumbbell (Double) Deficit Reverse Lunge · Muscles worked
- Barbell Deficit Stiff Legged Deadlift · Muscles worked
- Depth Jump · Muscles worked
- Diamond Push Up · Muscles worked
- Barbell Dimel Deadlift · Muscles worked
- Dip · Muscles worked
- Kettlebell (Double) Clean · Muscles worked
- Kettlebell (Double) Snatch · Muscles worked
- Kettlebell (Double) Swing · Muscles worked
- Barbell Double Paused High Bar Back Squat · Muscles worked
- Barbell Double Paused Low Bar Back Squat · Muscles worked
- Double Unders
- Downward Dog
- Barbell Drag Curl · Muscles worked
- Dragon Flag · Muscles worked
- Barbell Drop Snatch · Muscles worked
- Dumbbell Bench Press · Muscles worked
- Dumbbell Bent Over Row · Muscles worked
- Dumbbell Burpee Press · Muscles worked
- Dumbbell Clean · Muscles worked
- Dumbbell Cuban Press · Muscles worked
- Dumbbell Deadlift · Muscles worked
- Dumbbell Drag Curl · Muscles worked
- Dumbbell Farmers Carry · Muscles worked
- Dumbbell Floor Press · Muscles worked
- Dumbbell Front Rack Carry · Muscles worked
- Dumbbell (Double) Front Squat · Muscles worked
- Dumbbell Good Morning · Muscles worked
- Dumbbell Jump Squat · Muscles worked
- Dumbbell Leg Curl · Muscles worked
- Dumbbell Overhead Press · Muscles worked
- Dumbbell Overhead Squat · Muscles worked
- Dumbbell Pronation and Supination · Muscles worked
- Dumbbell Push Press · Muscles worked
- Dumbbell Rear Delt Row · Muscles worked
- Dumbbell Reverse Curl · Muscles worked
- Dumbbell Row · Muscles worked
- Dumbbell Seated Calf Raise · Muscles worked
- Dumbbell Seated Overhead Press · Muscles worked
- Dumbbell Single Leg Hip Thrust · Muscles worked
- Dumbbell Single Arm Snatch · Muscles worked
- Dumbbell (Double) Squat · Muscles worked
- Dumbbell Squeeze Press · Muscles worked
- Dumbbell Suitcase Holds · Muscles worked
- Dumbbell Sumo Deadlift High Pull · Muscles worked
- Dumbbell Svend Press · Muscles worked
- Dumbbell Swing · Muscles worked
- Dumbbell Z Press · Muscles worked
- Elevated Pike Push Up · Muscles worked
- Elliptical
- Cable Face Pull · Muscles worked
- Farmers Carry · Muscles worked
- Feet Elevated Inverted Row · Muscles worked
- Figure Four Glute Stretch
- Barbell Finger Curl · Muscles worked
- Fingertip Push Up · Muscles worked
- Bodyweight Crunch · Muscles worked
- Barbell Floor Press · Muscles worked
- Flutter Kicks · Muscles worked
- Foot Roll
- Forearm Pronation (Loaded Handle) · Muscles worked
- Dumbbell Goblet Forward Lunge · Muscles worked
- Frog Pump · Muscles worked
- Frog Reverse Hyperextension · Muscles worked
- Frog Stretch
- Barbell Front Box Squat · Muscles worked
- Barbell Front Foot Elevated Split Squat · Muscles worked
- Front Hold · Muscles worked
- Front Lever Raise · Muscles worked
- Full Front Lever · Muscles worked
- Barbell Front Raise · Muscles worked
- Barbell Front Squat · Muscles worked
- Hanging Garhammer Raise · Muscles worked
- GHD Sit Up · Muscles worked
- Glute Bridge March · Muscles worked
- Barbell Glute Bridge · Muscles worked
- Foam Roll Glutes
- 45 Degree Hip Extension (Glute Focus) · Muscles worked
- Glute Ham Raise · Muscles worked
- Cable Glute Kickback · Muscles worked
- Dumbbell Goblet Cossack Squat · Muscles worked
- Dumbbell Goblet Squat · Muscles worked
- Barbell Good Morning · Muscles worked
- Barbell Guillotine Press · Muscles worked
- Hack Squat · Muscles worked
- Cable Half Kneeling Pallof Press · Muscles worked
- Kettlebell Half Turkish Get Up · Muscles worked
- Foam Roll Hamstrings
- Hand Release Push Up · Muscles worked
- Handstand Push Up · Muscles worked
- Free Handstand · Muscles worked
- Barbell Hang Clean Below The Knee · Muscles worked
- Barbell Hang Clean · Muscles worked
- Barbell Hang Snatch Below The Knee · Muscles worked
- Barbell Hang Snatch · Muscles worked
- Hanging L-Sit · Muscles worked
- Hanging Leg Raise · Muscles worked
- Hanging Oblique Knee Raise · Muscles worked
- Hanging Windshield Wiper · Muscles worked
- Happy Baby Pose
- Hatfield Squat · Muscles worked
- Headstand · Muscles worked
- Heavy Bag Boxing
- Barbell Heel Elevated Back Squat · Muscles worked
- Dumbbell Heel Elevated Goblet Squat · Muscles worked
- Heel Touches · Muscles worked
- High Bar Back Squat · Muscles worked
- High Knees
- Hindu Push Up · Muscles worked
- 90/90 Hip Switch
- Band-Only Hip Abduction · Muscles worked
- Adductor Machine · Muscles worked
- Hip Airplane
- Hip Circles
- Kneeling Hip Flexor Stretch
- Barbell Hip Thrust · Muscles worked
- Hollow Body Hold · Muscles worked
- Hollow Rock · Muscles worked
- Hurdle Hop · Muscles worked
- 45 Degree Side Bend · Muscles worked
- Inchworm Walkout
- Barbell Incline Bench Press · Muscles worked
- Barbell Incline Close Grip Bench Press · Muscles worked
- Dumbbell Incline Bicep Hammer Curl · Muscles worked
- Dumbbell Incline Neutral Grip Bench Press · Muscles worked
- Incline Push Up · Muscles worked
- Incline Row · Muscles worked
- Dumbbell Incline Y Raise · Muscles worked
- Inverted Row · Muscles worked
- Isometric Mid-Thigh Pull · Muscles worked
- Foam Roll IT Band
- Barbell Jefferson Curl · Muscles worked
- Barbell Jefferson Squat · Muscles worked
- Barbell Jerk Dip · Muscles worked
- Barbell Jerk Drive · Muscles worked
- Barbell Split Jerk · Muscles worked
- Barbell JM Press · Muscles worked
- Jump Rope
- Barbell Jump Shrug · Muscles worked
- Jumping Jacks
- Barbell KAS Glute Bridge · Muscles worked
- Kettlebell American Swing · Muscles worked
- Kettlebell Arm Bar · Muscles worked
- Kettlebell Bottoms-Up Press · Muscles worked
- Kettlebell Burpee Pop Squat · Muscles worked
- Kettlebell Clean and Jerk · Muscles worked
- Kettlebell Clean · Muscles worked
- Kettlebell (Double) Front Rack March · Muscles worked
- Kettlebell (Single) Front Rack March · Muscles worked
- Kettlebell Goblet Pop Squat · Muscles worked
- Kettlebell Half Kneeling Windmill · Muscles worked
- Kettlebell Halo · Muscles worked
- Kettlebell Jerk · Muscles worked
- Kettlebell Pop Clean to Goblet Squat · Muscles worked
- Kettlebell Pop Clean · Muscles worked
- Kettlebell Press · Muscles worked
- Kettlebell Renegade Row · Muscles worked
- Kettlebell Snatch · Muscles worked
- Kettlebell Somersault Squat · Muscles worked
- Kettlebell Sumo Deadlift High Pull · Muscles worked
- Kettlebell Swing · Muscles worked
- Kettlebell Z Press · Muscles worked
- Knee-Assisted Push Up · Muscles worked
- Barbell Kneeling Squat · Muscles worked
- Hanging Knees to Elbows · Muscles worked
- Korean Dip · Muscles worked
- L-Sit Pull Up · Muscles worked
- L-Sit · Muscles worked
- Barbell Landmine Deadlift · Muscles worked
- Barbell Landmine Lateral Raise · Muscles worked
- Barbell Single Arm Landmine Press · Muscles worked
- Barbell Single Arm Landmine Push Press · Muscles worked
- Barbell Landmine Reverse Lunge · Muscles worked
- Barbell Landmine Romanian Deadlift · Muscles worked
- Barbell Landmine Rotation · Muscles worked
- Barbell Landmine Shoulder to Shoulder Press
- Barbell Landmine Squat to Press · Muscles worked
- Barbell Landmine Squeeze Press · Muscles worked
- Foam Roll Lats
- Lat Pulldown Machine · Muscles worked
- Barbell Lateral Lunge · Muscles worked
- Dumbbell Lateral Raise · Muscles worked
- Bodyweight Lateral Step Up · Muscles worked
- Dumbbell Single Arm Leaning Lateral Raise · Muscles worked
- Seated Hamstring Leg Curl · Muscles worked
- Single Leg Extension · Muscles worked
- Leg Press Calf Raise · Muscles worked
- Leg Press Machine · Muscles worked
- Leg Swings (Front to Back)
- Leg Swings (Side to Side)
- Legless Rope Climb · Muscles worked
- Lizard Lunge
- Axle Press · Muscles worked
- Barbell Low Bar Back Squat · Muscles worked
- Cable Low to High Chest Fly · Muscles worked
- Cable Low to High Wood Chopper · Muscles worked
- Dumbbell Lu Raise · Muscles worked
- Barbell Lunge · Muscles worked
- Lying Leg Raise · Muscles worked
- Lying Toe Touches · Muscles worked
- Lying Windshield Wiper · Muscles worked
- Machine Chest Press · Muscles worked
- Machine Deadlift · Muscles worked
- Machine Decline Chest Press · Muscles worked
- Machine Dip · Muscles worked
- Machine High Row · Muscles worked
- Machine Row · Muscles worked
- Shoulder Press Machine · Muscles worked
- Machine Single Arm Row · Muscles worked
- Pendulum Squat Machine · Muscles worked
- Manna · Muscles worked
- Meadows Row · Muscles worked
- Medicine Ball Backward Overhead Throw · Muscles worked
- Medicine Ball Chest Pass · Muscles worked
- Medicine Ball Overhead Throw · Muscles worked
- Medicine Ball Rotational Throw · Muscles worked
- Medicine Ball Scoop Toss · Muscles worked
- Medicine Ball Slam · Muscles worked
- Medicine Ball Wall Ball · Muscles worked
- Mountain Climber · Muscles worked
- Barbell Muscle Clean · Muscles worked
- Barbell Muscle Snatch · Muscles worked
- Muscle Up Negative · Muscles worked
- Muscle Up · Muscles worked
- Neck Bridge (Back) · Muscles worked
- Neck Bridge (Front) · Muscles worked
- Neck Harness Extension · Muscles worked
- Neck Harness Flexion · Muscles worked
- Band-Resisted Neck Lateral Flexion · Muscles worked
- Neck Extension Machine · Muscles worked
- Neck Lateral Flexion Machine · Muscles worked
- Neck Lateral Stretch
- Negative Dip · Muscles worked
- Dumbbell Neutral Grip Overhead Press · Muscles worked
- Neutral Grip Lat Pulldown · Muscles worked
- Nordic Hamstring Curl · Muscles worked
- Oblique Crunch · Muscles worked
- One-Arm Chin Up · Muscles worked
- One-Arm Push Up · Muscles worked
- Cycling (Outdoor)
- Dumbbell Overhead Carry · Muscles worked
- Barbell Overhead Press (Military Press) · Muscles worked
- Barbell Overhead Shrug · Muscles worked
- Barbell Overhead Split Squat · Muscles worked
- Barbell Overhead Squat · Muscles worked
- Dumbbell Overhead Tricep Extension · Muscles worked
- Pallof Press · Muscles worked
- Pancake Stretch
- Parallel Bar Support Hold · Muscles worked
- Partner Plate Pass · Muscles worked
- Patrick Step · Muscles worked
- Peacock Pose · Muscles worked
- Foam Roll Pecs
- Doorway Pec Stretch
- Barbell Pendlay Row · Muscles worked
- Peterson Step Up · Muscles worked
- Pigeon Pose
- Pike Push Up · Muscles worked
- Barbell Pin Good Morning · Muscles worked
- Barbell Pin Press · Muscles worked
- Pin Squat · Muscles worked
- Pistol Squat · Muscles worked
- Full Planche · Muscles worked
- Plank Jack · Muscles worked
- Plank Shoulder Tap · Muscles worked
- Plank Up Down · Muscles worked
- Plank · Muscles worked
- Plate Bus Driver · Muscles worked
- Plate Crunch · Muscles worked
- Plate Neck Extension · Muscles worked
- Plate Neck Flexion · Muscles worked
- Plate Pass · Muscles worked
- Plate Pinch · Muscles worked
- Bugenhagen Farm Boy Shoulder Hoists · Muscles worked
- Countermovement Jump · Muscles worked
- Plyo Push Up · Muscles worked
- Pogo Hop · Muscles worked
- Poliquin Step Up · Muscles worked
- Cross Body Shoulder Stretch
- Dumbbell Powell Raise · Muscles worked
- Barbell Power Clean Thruster · Muscles worked
- Barbell Power Clean · Muscles worked
- Barbell Power Snatch From Blocks · Muscles worked
- Barbell Power Snatch · Muscles worked
- Barbell Preacher Curl · Muscles worked
- Prone Snow Angel
- Prone Y Raise · Muscles worked
- Prone Y-T-W Raise
- Pseudo Planche Push Up · Muscles worked
- Cable Pull Through · Muscles worked
- Pull Up Negative · Muscles worked
- Pull Up (Normal) · Muscles worked
- Barbell Pullover · Muscles worked
- Puppy Pose
- Push Press · Muscles worked
- Push Up · Muscles worked
- Foam Roll Quads
- Standing Quad Stretch
- Quadruped Shoulder CARs
- Quadruped Thoracic Rotation
- Barbell Quarter Squat · Muscles worked
- Quick Feet
- Barbell Rack Pull · Muscles worked
- Razor Curl · Muscles worked
- Dumbbell Rear Delt Fly · Muscles worked
- Barbell Reeves Deadlift · Muscles worked
- Dumbbell Renegade Row · Muscles worked
- Reverse Band Squat · Muscles worked
- Reverse Crunch · Muscles worked
- EZ Bar Reverse Curl · Muscles worked
- Barbell Reverse Grip Bench Press · Muscles worked
- Cable Reverse Grip Lat Pulldown · Muscles worked
- Barbell Reverse Grip Bent Over Row · Muscles worked
- Cable Reverse Grip Tricep Pushdown · Muscles worked
- Reverse Hyper · Muscles worked
- Reverse Hyperextension · Muscles worked
- Dumbbell Goblet Reverse Lunge · Muscles worked
- Reverse Nordic Curl · Muscles worked
- Reverse Plank · Muscles worked
- Ring Ab Rollout · Muscles worked
- Ring Bicep Curl · Muscles worked
- Ring Chest Fly · Muscles worked
- Ring Dip · Muscles worked
- Ring Face Pull · Muscles worked
- Ring Handstand · Muscles worked
- Ring Leg Curl · Muscles worked
- Ring Pike · Muscles worked
- Ring Push Up · Muscles worked
- Ring Reverse Fly · Muscles worked
- Ring Support Hold · Muscles worked
- Ring Tricep Extension · Muscles worked
- Ring Y Raise · Muscles worked
- RKC Plank · Muscles worked
- Barbell Romanian Deadlift · Muscles worked
- Rope Climb · Muscles worked
- Cable Rope Hammer Curl · Muscles worked
- Rope Pull Up · Muscles worked
- Rotary Torso Machine · Muscles worked
- Rowing Machine
- Ruck Walk
- Running/Jogging
- Dumbbell Russian Twist · Muscles worked
- Safety Squat Bar Squat · Muscles worked
- Sandbag Clean · Muscles worked
- Sandbag Deadlift · Muscles worked
- Sandbag Row · Muscles worked
- Sandbag Squat · Muscles worked
- Scapular Dip · Muscles worked
- Scapular Pull · Muscles worked
- Scapular Push Up · Muscles worked
- Scapular Wall Slides
- Scissor Kicks · Muscles worked
- Scorpion Stretch
- Barbell Seal Row · Muscles worked
- Seated Calf Raise Machine · Muscles worked
- Seated Hamstring Stretch
- Seated Leg Press Machine · Muscles worked
- Barbell Seated Overhead Press · Muscles worked
- Seated Lat Pulldown Crunch (Facing Away) · Muscles worked
- Seated Spinal Twist
- Serratus Wall Slide
- Foam Roll Shins
- Cable Shoulder External Rotation · Muscles worked
- Shoulder Tap Push Up · Muscles worked
- Beginner Shrimp Squat · Muscles worked
- Barbell Shrug · Muscles worked
- Dumbbell Side Bend · Muscles worked
- Side Lunge Stretch
- Side Lying Clamshell · Muscles worked
- Dumbbell Side Lying External Rotation · Muscles worked
- Side Lying Hip Abduction · Muscles worked
- Side-Lying Lateral Raise · Muscles worked
- Side-Lying Open Book
- Side Plank Leg Raise · Muscles worked
- Side Plank · Muscles worked
- Side Split Stretch
- Cable Single Arm Chest Fly · Muscles worked
- Dumbbell Single Arm Overhead Press · Muscles worked
- Dumbbell Single Arm Overhead Tricep Extension
- Dumbbell Single Arm Skull Crusher · Muscles worked
- Kettlebell Single Arm Front Rack Carry · Muscles worked
- Kettlebell Single Arm Overhead Squat · Muscles worked
- Cable Single Arm Lat Pulldown · Muscles worked
- Dumbbell Single Arm Shrug · Muscles worked
- Single Leg Calf Raise (Bodyweight) · Muscles worked
- Single Leg Deadlift (Bodyweight) · Muscles worked
- Single Leg Hip Thrust · Muscles worked
- Single Leg Leg Press Machine · Muscles worked
- Barbell Single Leg Romanian Deadlift · Muscles worked
- Sissy Squat · Muscles worked
- Dumbbell Sit Up · Muscles worked
- Skater Jump · Muscles worked
- Ski Machine
- Skin the Cat · Muscles worked
- Barbell Skull Crusher · Muscles worked
- Sled Pull · Muscles worked
- Sled Push · Muscles worked
- Sled Row · Muscles worked
- Sledgehammer Slam
- Sleeper Stretch
- Sliding Leg Curl · Muscles worked
- Smith Machine Behind The Neck Press · Muscles worked
- Smith Machine Bench Press · Muscles worked
- Smith Machine Deadlift · Muscles worked
- Smith Machine Decline Bench Press · Muscles worked
- Smith Machine Hack Squat · Muscles worked
- Smith Machine Hip Thrust · Muscles worked
- Smith Machine JM Press · Muscles worked
- Smith Machine Bent Over Row · Muscles worked
- Barbell Snatch Balance · Muscles worked
- Snatch Grip Deadlift · Muscles worked
- Barbell Snatch High Pull · Muscles worked
- Barbell Snatch Pull · Muscles worked
- Barbell Snatch · Muscles worked
- Dumbbell Somersault Squat · Muscles worked
- Barbell Sots Press · Muscles worked
- Dumbbell Spell Caster · Muscles worked
- Dumbbell Spider Curl · Muscles worked
- Spiderman Lunge with Rotation
- Barbell Split Clean · Muscles worked
- Barbell Split Snatch · Muscles worked
- Split Squat Jump · Muscles worked
- Barbell Split Squat · Muscles worked
- Barbell Spoto Press · Muscles worked
- Squat Sky Reach
- Stability Ball Crunch · Muscles worked
- Stability Ball Knee Tuck · Muscles worked
- Stability Ball Leg Curl · Muscles worked
- Stability Ball Rollout · Muscles worked
- Barbell Staggered Stance Romanian Deadlift
- Stahl Rotations · Muscles worked
- Stair Climber
- Standing Ab Wheel Rollout · Muscles worked
- Standing Calf Stretch
- Standing Lat Pulldown Crunch (Anchored) · Muscles worked
- Standing Toe Touch to Reach
- Stationary Bike
- Barbell Steinborn Squat · Muscles worked
- Dumbbell (Double) Step Down · Muscles worked
- Bodyweight Step Up · Muscles worked
- Sternum Pull Up · Muscles worked
- Barbell Stiff Legged Deadlift · Muscles worked
- Stomach Vacuum · Muscles worked
- Straddle L-Sit · Muscles worked
- Cable Straight Arm Pulldown · Muscles worked
- Straight Bar Dip · Muscles worked
- Keg Carry · Muscles worked
- Keg Load · Muscles worked
- Dumbbell Suitcase Carry · Muscles worked
- Dumbbell Suitcase Deadlift · Muscles worked
- Barbell Sumo Deadlift High Pull · Muscles worked
- Barbell Sumo Deadlift · Muscles worked
- Barbell Sumo Romanian Deadlift · Muscles worked
- Dumbbell Sumo Squat · Muscles worked
- Superman · Muscles worked
- Plate Svend Press · Muscles worked
- Swimming
- Barbell Tall Clean · Muscles worked
- Barbell Tall Snatch · Muscles worked
- Dumbbell Tate Press · Muscles worked
- Foam Roll Thoracic Spine
- Thread the Needle
- Barbell Thruster · Muscles worked
- Tibialis Raise · Muscles worked
- Tire Flip · Muscles worked
- Hanging Toes to Bar · Muscles worked
- Trap Bar Farmers Carry · Muscles worked
- Trap Bar Deadlift · Muscles worked
- Trap Bar Deficit Deadlift · Muscles worked
- Trap Bar Jump · Muscles worked
- Trap Bar Romanian Deadlift · Muscles worked
- Trap Bar Bent Over Row · Muscles worked
- Triceps Extension Machine · Muscles worked
- Dumbbell Tricep Kickback · Muscles worked
- Overhead Triceps Stretch
- Cable Tricep Pushdown · Muscles worked
- Tuck Jump · Muscles worked
- Kettlebell Turkish Get Up · Muscles worked
- Underhand Inverted Row · Muscles worked
- Uneven Push Up · Muscles worked
- Barbell Upright Row · Muscles worked
- V-Sit · Muscles worked
- Vertical Row · Muscles worked
- Dumbbell Waiter Curl · Muscles worked
- Walking
- Wall Push Up · Muscles worked
- Wall Sit · Muscles worked
- Wall Walk · Muscles worked
- Barbell Wide Grip Bent Over Row · Muscles worked
- Wide Grip Push Up · Muscles worked
- Wide Row · Muscles worked
- Kettlebell Windmill · Muscles worked
- Dumbbell Wood Chopper · Muscles worked
- World's Greatest Stretch
- Barbell Wrist Curl · Muscles worked
- Wrist Prep
- Wrist Radial Deviation (Loaded Handle) · Muscles worked
- Wrist Roller · Muscles worked
- Barbell Z Press · Muscles worked
- Barbell Zercher Carry · Muscles worked
- Barbell Zercher Squat · Muscles worked
- Dumbbell Zottman Curl · Muscles worked
Calculators 7
- Free Strength Calculators: Wilks, DOTS, 1RM, Standards
- DOTS Calculator: Your Powerlifting DOTS Score
- IPF GL Points Calculator: Goodlift Score
- One-Rep Max Calculator (1RM) with RPE
- Powerlifting Score Calculator: Wilks, DOTS, IPF GL
- Strength Standards Calculator: Beginner to Elite
- Wilks Calculator: Your Wilks-2 Score