Exercise library
A deeper set of exercises within each type, squat and lunge variations, pressing angles, and more, each with a gym version and a realistic at-home version. Toggle between them below, or filter by muscle to see everything that works a specific one, across every category at once.
Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).
"True match" means the at-home version is essentially the same exercise. "Honest substitute" means it targets the same muscles with a different movement, a fair trade, not a lesser one, useful when you can't get to a gym.
These are common variations, not the only options. A tool to build these into your own weekly plan, including swapping a whole day to its at-home version at once, is on the way.
This is general information, not personalized medical or training advice. If you're new to an exercise, consider learning it from a qualified coach or trainer first, and check with a doctor before starting a new exercise program, especially with an existing injury or medical condition.