Workout exercises

The actual movements behind Push, Pull, Legs/Lower, and Core & accessory, equipment, muscles worked, and a brief cue for each. Upper and Full body aren't listed separately here since they're just combinations of these same exercises.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

These are common, widely-used exercises, not the only options, and not a prescription for how many sets or reps to do. For that kind of detail on a specific program, see the 4-day workout split elsewhere on this site.

A tool to adjust these for your own routine is on the way. This is a starting reference, not the final word on any of these.

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.