Free client-side Exercise & workout database lookup web utility.
Primary: Chest (Pectorals)
Secondary: Triceps, Anterior Deltoids
Protocol: 3-5 sets x 6-10 reps (Strength/Hypertrophy)
Retract scapulae against bench, plant feet firmly, lower bar to mid-sternum, press upward without flaring elbows excessively.
Primary: Legs (Quadriceps & Glutes)
Secondary: Hamstrings, Core, Spinal Erectors
Protocol: 3-5 sets x 5-8 reps (Foundation Strength)
Rest bar across upper traps, brace core with Valsalva maneuver, break at hips and knees simultaneously, descend until hip crease is parallel to knees.
Primary: Posterior Chain & Back
Secondary: Hamstrings, Glutes, Forearms, Traps
Protocol: 3-4 sets x 3-6 reps (Maximum Power)
Bar over mid-foot, hinge at hips, grip bar outside shins, pull slack out of bar, drive the floor away while maintaining a neutral spine.
Primary: Shoulders (Deltoids)
Secondary: Triceps, Upper Chest, Core
Protocol: 3-4 sets x 6-8 reps
Grip just outside shoulder width, squeeze glutes and abs, press vertically in a straight path, moving head forward once bar clears forehead.
Primary: Back (Latissimus Dorsi)
Secondary: Biceps, Rear Deltoids, Rhomboids
Protocol: 3-4 sets x 6-12 reps
Pronated grip slightly wider than shoulders, pull elbows down toward hips, drive chest toward bar, control eccentric descent.
Primary: Chest & Triceps
Secondary: Anterior Deltoids, Core
Protocol: 3 sets x 12-20 reps
Hands shoulder-width apart, maintain rigid plank from head to heels, tuck elbows at roughly 45 degrees, lower until chest hovers just above floor.
Athletes, lifters, and personal trainers need immediate, no-nonsense biomechanical form cues and rep protocols without navigating bloated subscription fitness apps or intrusive video ads. This client-side reference works 100% offline in any gym basement.
Use when programming weekly resistance training splits (Push/Pull/Legs, Upper/Lower), checking exercise substitutions at a crowded gym, or verifying proper lifting form while working out offline.
Yes. All exercise cues, muscle targets, rep schemes, and routine builder tools run locally inside your browser with zero network dependencies.
Click '+ Add to Routine' on any exercise to add it to your active session. Once finished, click 'Copy Routine' to copy a clean formatted list of exercises and rep protocols directly to your clipboard.
The catalog includes movements requiring barbells, dumbbells, cable machines, and pure bodyweight calisthenics.