Straight-talking guides to the lifts that actually build strength and size. Each one covers proper form step by step, the muscles it works, the mistakes to avoid, and how to program it — no fluff, no fake numbers.
Horizontal pushing — the pecs, front delts and triceps.
Vertical and horizontal pulling — lats, mid-back and biceps.
Squats, hinges and presses — quads, glutes and hamstrings.
Vertical pushing — the deltoids and triceps.
Direct arm work to round out your pulling and pushing.
Abs and the deep core — bracing, anti-extension and trunk control.
Shins, ankles and controlled spinal mobility — the joint-prep work.
Skills to build usable range — splits, pancake, deep squat and more. Progress gradually and pain-free.
Low-impact work capacity that spares the joints.
Many of the movements above belong to specific training systems. Read the plain-English breakdowns and the coaches behind them.
Build a routine from these movements, track every set, and watch your PRs climb — free on iOS.
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