Know what to train

Exercise Library

Every major muscle group with its anatomy and the best exercises for building it — including recommended sets and reps for hypertrophy.

Chest Back Shoulders Biceps Triceps Quads Hamstrings & Glutes Calves Core

Chest

Pectoralis major & minor

Big fan-shaped muscles that press and push the arms across the body.

6 exercises

Back

Lats, traps, rhomboids, erectors

The wing-shaped lats and upper-back muscles that build the V-taper and pull.

6 exercises

Shoulders

Front, side & rear deltoids

Three-headed deltoids that move the arm in nearly every direction.

6 exercises

Biceps

Biceps brachii, brachialis

Front-of-arm muscles that flex the elbow and supinate the forearm.

5 exercises

Triceps

Triceps brachii (3 heads)

Two-thirds of your upper-arm mass — they extend the elbow.

5 exercises

Quads

Quadriceps femoris

Front-thigh muscles that extend the knee — your biggest leg movers.

5 exercises

Hamstrings & Glutes

Hamstrings, gluteus maximus

Back-thigh and hip muscles that extend the hip and bend the knee.

5 exercises

Calves

Gastrocnemius, soleus

Lower-leg muscles that point the foot and stabilize the ankle.

3 exercises

Core

Rectus abdominis, obliques

Trunk muscles that transfer force and stabilize every heavy lift.

5 exercises