Database — Volume 01

Exercises with programming context.

Each entry covers what the lift trains, who it's for, how to load it, and where it slots into a weekly plan. Compound lifts in display weight. Pattern grouping (squat, hinge, horizontal press, vertical pull) reflects how programs are actually built.

19 exercises catalogued

Pattern

squat

4 lifts

Barbell Back Squat

Quadriceps Glutes, Adductors, Spinal erectors

Bulgarian Split Squat

quads glutes, hamstrings, core

Goblet Squat

quads glutes, core, upper-back

Leg Press

quads glutes, hamstrings

Pattern

hinge

4 lifts

Barbell Hip Thrust

glutes hamstrings, quads, core

Conventional Deadlift

Posterior chain Spinal erectors, Hamstrings, Glutes

Romanian Deadlift

hamstrings glutes, lower-back, lats

Sumo Deadlift

glutes hamstrings, quads, lower-back

Pattern

horizontal press

2 lifts

Bench Press

Pectoralis major Anterior deltoid, Triceps, Lats (stabiliser)

Incline Bench Press

upper-chest front-delts, triceps

Pattern

horizontal pull

2 lifts

Barbell Row

lats rhomboids, traps, rear-delts

Dumbbell Row

lats rhomboids, rear-delts, biceps

Pattern

vertical press

4 lifts

Dip

triceps lower-chest, front-delts

Dumbbell Shoulder Press

shoulders triceps, upper-chest

Lateral Raise

side-delts traps

Overhead Press

shoulders triceps, upper-chest, core

Pattern

vertical pull

2 lifts

Lat Pulldown

lats rhomboids, rear-delts, biceps

Pull-Up

lats rhomboids, rear-delts, biceps

Pattern

core

1 lift

Plank

core shoulders, glutes