Every exercise guide our coaches have written, organized by muscle group. Each one covers the best exercises for that area, how to do them, and how many sets and reps to start with. Pick a muscle, or use the chart below to build a complete workout.
How to build a workout from this library
- Pick one lower-body exercise (quad or hip dominant).
- Pick one push (horizontal or vertical) and one pull (horizontal or vertical).
- Add one or two exercises for arms, calves or a weak point.
- Do 3 sets of each, twice or three times a week, and add weight or reps as it gets easier.
| Movement pattern | Examples | Guide |
|---|---|---|
| Knee dominant | Squat, split squat, leg press | Quads |
| Hip dominant | Deadlift, RDL, hip thrust | Glutes & hamstrings |
| Horizontal push | Bench press, push-up | Chest |
| Vertical push | Overhead press | Shoulders |
| Horizontal pull | Rows | Back (rows) |
| Vertical pull | Pull-ups, pull-downs | Back (pull-ups) |
Chest
Back
Shoulders
Arms
Legs & glutes
Lower back & posture
Big lifts: learn them and build them
For full technique guides, see the low bar squat, the conventional deadlift and the bench press. New to lifting? Start with the free Seriously Strong Beginner Program.
Want a coach to put these exercises into a plan built for you? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.