Exercise Name Leg Press Primary Muscles Quadriceps Secondary Muscles Glutes, Hamstrings Function Strength Mechanics Compound Force Push Required Equipment 45° Leg Press Sled Optional Equipment Knee Wraps Experience Beginner Rep Range 5-20 Tempo 2-0-1-0 Variations Unilateral Leg Press Alternatives Barbell Squat, Hack Squat Leg Press Instructions Note: Pictures coming soon! 1. Starting Position Plant butt firmly … Read more

Exercise Name Dumbbell Rear Deltoid Raise Also Called Dumbbell Rear Deltoid Raise, Dumbbell Rear Lateral Raise, Bent Over Lateral Raise Primary Muscles Shoulders (Rear Deltoid) Secondary Muscles Upper Back Function Strength Mechanics Isolation Force Pull Required Equipment Dumbbells Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations Seated Rear Deltoid Raise, Lying Rear Deltoid Raise Alternatives … Read more

Exercise Name Push Press Primary Muscles Shoulders Secondary Muscles Chest, Glutes, Hamstrings, Quadriceps, Triceps, Upper Back Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Knee Wraps, Wrist Wraps Experience Intermediate Rep Range 3-8 Tempo 1-0-X-0 Variations Power Clean and Push Press, Barbell Overhead Press Alternatives Clean and Jerk, Overhead Rack Lockout, Dumbbell Shoulder Press, Dumbbell One … Read more

Exercise Name Band Squat Also Called Squat with Bands Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands, Power Rack Optional Equipment Weight Lifting Belt, Knee Wraps Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Reverse Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains Band Squat Instructions … Read more

Exercise Name Seated Calf Raise Primary Muscles Calf (soleus) Secondary Muscles None Function Hypertrophy Mechanics Isolation Force Push Required Equipment Seated Calf Raise Machine Experience Beginner Rep Range 8-12 Tempo 2-1-2-2 Variations Standing Calf Raise Alternatives Calf Press, Donkey Calf Raise Seated Calf Raise Instructions Note: Pictures coming soon! 1. Starting Position Sit down and … Read more

Exercise Name Barbell Bench Press Also Called Flat Bench Press, Bench Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Barbell, Weight Bench with Uprights (or in a Power Rack) Optional Equipment Chalk, Lifting Belt Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Barbell Incline Bench Press, Barbell Decline … Read more

Exercise Name Inverted Row Also Called Horizontal Pull Up, Fat Man Pull Up, Supine Row, Body Row Primary Muscles Upper Back Secondary Muscles Rear Deltoid Function Strength Mechanics Compound Force Pull Required Equipment Barbell, Power Rack (or Smith Machine) Optional Equipment Chalk Experience Beginner Rep Range 5-15 Tempo 2-1-1-0 Variations Feet-Elevated Inverted Row, Bent-Knee Inverted … Read more

Exercise Name Barbell Bent Over Row Also Called Barbell Row, Pendlay Row Primary Muscles Lats Secondary Muscles Back, Biceps, Rear Delts Function Strength, Explosiveness Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Chalk, Lifting Straps Experience Beginner Rep Range 3-8 Tempo 1-0-X-1 Variations Reverse Grip Bent Over Row, Yates Row, Rear Delt Row Alternatives Inverted Row, … Read more

Exercise Name Barbell Squat Also Called High Bar Squat, Olympic Squat, Full Squat, Ass-to-Grass Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Lifting Belt, Barbell Pad, Knee Wraps Experience Beginner Rep Range 3-20 Tempo 2-0-1-0 Variations Low Bar Squat, Front Squat, Box Squat, Chain Squat, Band … Read more

Exercise Name Dumbbell Lunge (non-alternating) Also Called Front Lunge Primary Muscles Quadriceps Secondary Muscles Hamstrings, Glutes, Calves Function Strength Mechanics Compound Force Push Required Equipment Dumbbells Optional Equipment Chalk, Wrist Straps Experience Beginner Rep Range 5-15 Tempo 2-0-1-0 Variations Alternating lunge, Barbell lunge, Walking lunge, Rear lunge, Goblet lunge, Zercher lunge Alternatives Step up, Split squat, Bulgarian split squat, … Read more