8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99Sport
Exercises for Bodybuilding
Volume, control and a mind-muscle connection with every muscle. Here are the 280 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
See the program€19.99
Hypertrophy 280
Barbell Back Squat
Quads, Glutes
Barbell Bench Press
Chest
Standing Military Press
Shoulders
Bent-Over Barbell Row
Lats, Traps & mid back
Romanian Deadlift
Hamstrings, Glutes
Barbell Hip Thrust
Glutes
Leg Press
Quads
Wide-Grip Lat Pulldown
Lats
Seated Cable Row
Lats, Traps & mid back
Dumbbell Lateral Raise
Shoulders
Cable Face Pull
Shoulders, Traps & mid back
Hammer Curl
Biceps, Forearms
Standing Calf Raise
Calves (gastrocnemius & soleus)
Pull-Up
Lats
Parallel Bar Dip
Triceps
Machine Crunch
Abs
Ab Wheel Rollout
Abs
Bent-Knee Hip Raise
Abs
Flat Bench Leg Raise
Abs
Hanging Leg Raise
Abs
Captain's Chair Knee Raise
Abs
One-Arm Medicine Ball Slam
Abs
High Cable Wood Chop
Obliques, Abs
Hanging Wind Sprints
Abs
Barbell Curl
Biceps
Cable Rope Hammer Curl
Biceps
Cable Preacher Curl
Biceps
Concentration Curl
Biceps
Cross-Body Hammer Curl
Biceps
Drag Curl
Biceps
Alternating Dumbbell Curl
Biceps
Dumbbell Biceps Curl
Biceps
EZ-Bar Curl
Biceps
High Cable Curl
Biceps
Incline Dumbbell Curl
Biceps
Incline Hammer Curl
Biceps
Machine Biceps Curl
Biceps
Overhead Cable Curl
Biceps
EZ-Bar Preacher Curl
Biceps
Reverse Barbell Curl
Biceps
Spider Curl
Biceps
Standing Cable Biceps Curl
Biceps
Zottman Curl
Biceps
Close-Grip EZ-Bar Curl
Biceps
One-Arm Dumbbell Preacher Curl
Biceps
Wide-Grip Barbell Curl
Biceps
Arnold Press
Shoulders
Band Reverse Fly
Shoulders
Barbell Rear Delt Row
Shoulders
Seated Barbell Shoulder Press
Shoulders
Bent-Over Low Cable Rear Delt Raise
Shoulders
Cable Rear Delt Fly
Shoulders
Seated Cable Lateral Raise
Shoulders
One-Arm Dumbbell Shoulder Press
Shoulders
Dumbbell Shoulder Press
Shoulders
Cable Front Raise
Shoulders
Dumbbell Front Raise
Shoulders
Plate Front Raise
Shoulders
Handstand Push-Up
Shoulders
Kettlebell Arnold Press
Shoulders
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Band Lateral Raise
Shoulders
Lever Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
Supported One-Arm Lateral Raise
Shoulders
Incline Bench Reverse Fly
Shoulders
Reverse Pec Deck Fly
Shoulders
Seated Barbell Military Press
Shoulders
Seated Bent-Over Rear Delt Raise
Shoulders
Seated Dumbbell Shoulder Press
Shoulders
Front-to-Lateral Raise
Shoulders
Smith Machine Shoulder Press
Shoulders
Standing Dumbbell Shoulder Press
Shoulders
Double Kettlebell Military Press
Shoulders
Barbell Upright Row
Shoulders
Neutral-Grip Dumbbell Shoulder Press
Shoulders
Alternating Kettlebell Floor Press
Chest
Dumbbell Around the World
Chest
Incline Barbell Bench Press
Chest
Band Bench Press
Chest
Dumbbell Pullover
Chest
Pec Deck Fly
Chest
Cable Chest Press
Chest
Cable Crossover
Chest
Clock Push-Up
Chest
Decline Barbell Bench Press
Chest
Decline Dumbbell Bench Press
Chest
Decline Push-Up
Chest
Chest Dip
Chest
Dumbbell Bench Press
Chest
Neutral-Grip Dumbbell Bench Press
Chest
Dumbbell Fly
Chest
Flat Bench Cable Fly
Chest
Incline Cable Fly
Chest
Incline Dumbbell Fly
Chest
Incline Dumbbell Press
Chest
Incline Push-Up
Chest
Lever Chest Press
Chest
Lever Incline Chest Press
Chest
Low Cable Crossover
Chest
Machine Chest Press
Chest
One-Arm Kettlebell Floor Press
Chest
Plyometric Kettlebell Push-Up
Chest
Wide-Grip Push-Up
Chest
Feet-Elevated Push-Up
Chest
One-Arm Push-Up
Chest
Smith Machine Incline Bench Press
Chest
Standing Cable Chest Press
Chest
Straight-Arm Dumbbell Pullover
Chest
Suspension Trainer Push-Up (TRX)
Chest
Svend Press
Chest
Wide-Grip Barbell Bench Press
Chest
Neutral-Grip Incline Dumbbell Bench Press
Chest
Stability Ball Leg Curl
Hamstrings
Nordic Hamstring Curl
Hamstrings
Kettlebell Single-Leg Deadlift
Hamstrings
Lying Leg Curl
Hamstrings
Natural Glute-Ham Raise
Hamstrings
Reverse Hyperextension
Hamstrings
Seated Band Hamstring Curl
Hamstrings
Seated Leg Curl
Hamstrings
Standing Leg Curl
Hamstrings
Stiff-Legged Barbell Deadlift
Hamstrings
Stiff-Legged Dumbbell Deadlift
Hamstrings
Hamstring Slides
Hamstrings
Lunge Pass-Through
Hamstrings
Alternating Renegade Row
Traps & mid back
Landmine T-Bar Row
Traps & mid back
Bent-Over Dumbbell Row
Traps & mid back
Bodyweight Bar Row
Traps & mid back
Chest-Supported Incline Dumbbell Row
Traps & mid back
Inverted Row
Traps & mid back
Lever High Row
Traps & mid back
Chest-Supported T-Bar Row
Traps & mid back
Mixed-Grip Chin-Up
Traps & mid back
One-Arm Dumbbell Row
Traps & mid back
One-Arm Kettlebell Row
Traps & mid back
Meadows Row (One-Arm Landmine Row)
Traps & mid back
Reverse-Grip Barbell Row
Traps & mid back
Seated One-Arm Cable Row
Traps & mid back
Sled Row
Traps & mid back
Suspension Trainer Row (TRX)
Traps & mid back
T-Bar Row with V-Handle
Traps & mid back
Two-Arm Kettlebell Row
Traps & mid back
Incline Bench Scapular Shrug
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Barbell Seated Calf Raise
Calves (gastrocnemius & soleus)
Leg Press Calf Press
Calves (gastrocnemius & soleus)
Banded Calf Raise
Calves (gastrocnemius & soleus)
Donkey Calf Raise
Calves (gastrocnemius & soleus)
Seated Single-Leg Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Seated Calf Raise Machine
Calves (gastrocnemius & soleus)
Smith Machine Calf Raise
Calves (gastrocnemius & soleus)
Standing Barbell Calf Raise
Calves (gastrocnemius & soleus)
Standing Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Balance Board
Calves (gastrocnemius & soleus)
Smith Machine Tibialis Raise
Calves (gastrocnemius & soleus)
Band-Assisted Pull-Up
Lats
Bent-Arm Barbell Pullover
Lats
Chin-Up
Lats
Close-Grip Lat Pulldown
Lats
Cross-Body Dual-Cable Lat Pulldown
Lats
Gironda Sternum Chin-Up
Lats
Kipping Ring Muscle-Up
Lats
One-Arm Lat Pulldown
Lats
Rope Climb
Lats
Rope Straight-Arm Pulldown
Lats
Side-to-Side Pull-Up
Lats
Straight-Arm Pulldown
Lats
Underhand Lat Pulldown
Lats
V-Bar Lat Pulldown
Lats
V-Bar Pull-Up
Lats
Weighted Pull-Up
Lats
Wide-Grip Behind-the-Neck Pull-Up
Lats
Elevated Seated Cable Row
Lats
Shotgun Row
Lats
Band Hip Adduction
Adductors
Hip Adductor Machine
Adductors
Banded Monster Walk
Glutes
Hip Abductor Machine
Glutes
Cable Hip Adduction
Adductors
Band Skull Crusher
Triceps
Bench Dip
Triceps
Bodyweight Triceps Extension
Triceps
One-Arm Cable Triceps Extension
Triceps
Cable Rope Overhead Triceps Extension
Triceps
Close-Grip Barbell Bench Press
Triceps
Close-Grip Dumbbell Press
Triceps
Close-Grip EZ-Bar Press
Triceps
Decline EZ-Bar Triceps Extension
Triceps
Machine Dip
Triceps
One-Arm Overhead Dumbbell Triceps Extension
Triceps
EZ-Bar Skull Crusher
Triceps
JM Press
Triceps
Lying Dumbbell Triceps Extension
Triceps
Lying Triceps Press
Triceps
Machine Triceps Extension
Triceps
Parallel Bar Dip (Triceps)
Triceps
Close-Grip (Diamond) Push-Up
Triceps
Reverse-Grip Triceps Pushdown
Triceps
Ring Dip
Triceps
Seated Dumbbell Triceps Extension
Triceps
Standing Overhead Barbell Triceps Extension
Triceps
Standing Towel Triceps Extension
Triceps
Tate Press
Triceps
Dumbbell Triceps Kickback
Triceps
Overhead Rope Triceps Extension
Triceps
Triceps Pushdown
Triceps
Rope Triceps Pushdown
Triceps
V-Bar Triceps Pushdown
Triceps
Weighted Bench Dip
Triceps
Back Extension (Hyperextension)
Lower back
Back Extension Without a Bench
Lower back
Stiff-Legged Barbell Good Morning
Lower back
Weighted Stability Ball Back Extension
Lower back
Barbell Hack Squat
Quads
Barbell Lunge
Quads
Barbell Lateral Squat
Quads
Barbell Back Squat
Quads
Barbell Step-Up
Quads
Barbell Walking Lunge
Quads
Bodyweight Squat
Quads
Bodyweight Walking Lunge
Quads
Box Squat (Machine)
Quads
Dumbbell Lunge
Quads
Dumbbell Reverse Lunge
Quads
Dumbbell Squat
Quads
Deficit Reverse Lunge
Quads
Barbell Front Squat
Quads
Double Kettlebell Front Squat
Quads
Goblet Squat
Quads
Machine Hack Squat
Quads
Banded Hip Flexion
Quads
Jefferson Squat
Quads
Kettlebell Pistol Squat
Quads
Leg Extension
Quads
Smith Machine Explosive Lunge
Quads
Narrow-Stance Leg Press
Quads
Single-Arm Overhead Kettlebell Squat
Quads
Barbell Bulgarian Split Squat
Quads
Dumbbell Sumo Squat
Quads
Single-Leg High Box Squat
Quads
Single-Leg Leg Extension
Quads
Smith Machine Squat
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Trap Bar Deadlift
Quads
Weighted Sissy Squat
Quads
Wide-Stance Barbell Squat
Quads
Zercher Squat
Quads
Banded Squat
Quads
Barbell Shrug
Traps & mid back
Cable Shrug
Traps & mid back
Dumbbell Shrug
Traps & mid back
Scapular Pull-Up
Traps & mid back
Dumbbell Upright Row
Traps & mid back
Cable Upright Row
Traps & mid back
Smith Machine Behind-the-Back Shrug
Traps & mid back
Cable Wrist Curl
Forearms
Barbell Finger Curl
Forearms
Dumbbell Reverse Wrist Curl
Forearms
Barbell Wrist Curl
Forearms
Plate Pinch
Forearms
Behind-the-Back Barbell Wrist Curl
Forearms
Wrist Roller
Forearms
Glute Bridge
Glutes
Prone Stability Ball Balance
Glutes
Flutter Kicks
Glutes
Quadruped Glute Kickback
Glutes
Banded Hip Extension
Glutes
Standing Rear Leg Lift
Glutes
Single-Leg Cable Kickback
Glutes
Stability Ball Hip Bridge
Glutes
Cable Pull-Through
Glutes
Single-Leg Glute Bridge
Glutes
Step-Up with Knee Drive
Glutes
Dumbbell Bulgarian Split Squat
Quads, Glutes
Bent-Knee Donkey Kick
Glutes
Stability Ball Hip Thrust
Glutes
Single-Leg Bench Hip Thrust
Glutes
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