Gym exercises
132 exercises in 10 muscle groups. For each: photos of the movement, muscles worked, execution steps, common mistakes and alternatives. In the app you log sets and see your weight progression.
Chest · 20
Barbell bench press
Barbell · Flat
Incline barbell bench press
Barbell · Incline
Decline barbell bench press
Barbell · Decline
Dumbbell bench press
Dumbbells · Flat
Incline dumbbell press
Dumbbells · Incline
Machine chest press
Lever machine · Flat
Smith machine bench press
Smith machine · Flat
Dumbbell fly
Dumbbells · Flat
Cable fly
Cable · Flat
Cable crossover
Cable · High to low
Pec deck (machine fly)
Lever machine · Seated
Chest dips
Bodyweight · Leaning forward
Push-up
Bodyweight · Classic
Incline push-up
Bodyweight · Incline
Dumbbell pullover
Dumbbells · Lying
Incline machine press
Lever machine · Incline
Incline smith press
Smith machine · Incline
Decline dumbbell press
Dumbbells · Decline
Incline dumbbell fly
Dumbbells · Incline
Low to high cable fly
Cable · Low to high
Back · 18
Pull-up
Bodyweight · Wide grip
Inverted row
Bodyweight · Under a bar or table
Chin-up
Bodyweight · Supinated grip
Lat pulldown
Cable · Wide grip
Close grip pulldown
Cable · Close grip
Barbell row
Barbell · Bent over
Dumbbell row
Dumbbells · One arm
Seated cable row
Cable · Seated
T-bar row
Barbell · Bent over
Machine row
Lever machine · Seated
Deadlift
Barbell · Classic
Romanian deadlift
Barbell · Legs slightly bent
Hyperextension
Bodyweight · On the Roman chair
Barbell shrug
Barbell · Standing
Dumbbell shrug
Dumbbells · Standing
Straight arm pulldown
Cable · Straight arms
Superman
Bodyweight · On the floor
Chest supported dumbbell row
Dumbbells · Incline
Shoulders · 15
Overhead press
Barbell · Standing
Dumbbell shoulder press
Dumbbells · Seated
Machine shoulder press
Lever machine · Seated
Arnold press
Dumbbells · Seated
Lateral raise
Dumbbells · Lateral
Cable lateral raise
Cable lateral raise
Cable · Lateral
Front raise
Dumbbells · Front
Rear delt fly
Dumbbells · Rear
Reverse pec deck
Lever machine · Rear
Upright row
Upright row
Barbell · Standing
Face pull
Cable · Rear
Arm circles
Bodyweight · Warm-up
Pike push-up (for shoulders)
Pike push-up (for shoulders)
Bodyweight · Hips high
Smith machine shoulder press
Smith machine · Seated
Machine lateral raise
Machine lateral raise
Lever machine · Lateral
Arms · 18
Barbell curl
Barbell · Standing
EZ bar curl
EZ bar · Standing
Dumbbell curl
Dumbbells · Alternating
Hammer curl
Dumbbells · Neutral grip
Incline dumbbell curl
Dumbbells · Incline
Preacher curl
Preacher curl
EZ bar · On the preacher bench
Cable curl
Cable · Standing
Machine curl
Lever machine · Seated
Triceps pushdown
Cable · Standing
Rope triceps extension
Cable · With rope
Overhead triceps extension
Dumbbells · Overhead
Skullcrusher
EZ bar · Lying
Triceps dips
Bodyweight · Torso upright
Bench dips
Bodyweight · On a bench
Close grip bench press
Barbell · Close grip
Triceps kickback
Dumbbells · Bent over
Machine triceps extension
Lever machine · Seated
Concentration curl
Dumbbells · Seated
Forearms · 5
Legs · 25
Barbell squat
Barbell · Bar on back
Front squat
Barbell · Bar in front
Goblet squat
Goblet squat
Dumbbells · Dumbbell at chest
Bodyweight squat
Bodyweight · Bodyweight
Split squat
Bodyweight · In place, no step
Smith machine squat
Smith machine · On the Smith machine
Leg press
Sled press · 45° incline
Hack squat
Sled press · On the machine
Leg extension
Lever machine · Seated
Leg curl
Lever machine · Lying
Lunge
Lunge
Bodyweight · In place
Dumbbell lunge
Dumbbells · With dumbbells
Bulgarian split squat
Dumbbells · Rear foot on bench
Romanian deadlift
Barbell · Legs slightly bent
Dumbbell Romanian deadlift
Dumbbells · Dumbbells
Hip thrust
Barbell · Back on the bench
Glute bridge
Bodyweight · On the floor
Single leg glute bridge
Bodyweight · One leg
Hip abduction machine
Lever machine · Seated
Hip adduction machine
Lever machine · Seated
Step-up
Step-up
Bodyweight · On a box
Wall sit
Wall sit
Bodyweight · Static
Seated leg curl
Lever machine · Seated
Cable glute kickback
Cable · Standing
Machine hip thrust
Machine hip thrust
Lever machine · On the machine
Calves · 6
Abs · 12
Crunch
Bodyweight · On the floor
Bicycle crunch
Bicycle crunch
Bodyweight · On the floor
Cable crunch
Cable · Kneeling
Machine crunch
Lever machine · Seated
Leg raise
Bodyweight · Lying
Hanging leg raise
Bodyweight · Hanging
Plank
Bodyweight · Static
Side plank
Side plank
Bodyweight · Static
Russian twist
Russian twist
Medicine ball · Seated
Mountain climbers
Bodyweight · Dynamic
Ab wheel rollout
Ab wheel rollout
Ab wheel · Kneeling
Cable woodchop
Cable · Rotation
Neck · 3
Cardio · 10
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.