# FitNessie

> FitNessie is a lifting log for iPhone and Apple Watch: start a routine on either device, log sets with a rest timer on your wrist and Lock Screen, keep warm-ups out of your numbers, and see each lift's estimated max back to your first session. It isn't on the App Store yet. This site has free lifting programs laid out week by week with how each lift progresses, and an exercise library with a looping demo, steps, form cues, common mistakes, muscles worked and cited references for each lift. In the app, an optional connector lets Claude or ChatGPT read your routines, workouts and history and create or edit routines and log workouts for you; it's off until you turn it on.

Each page below also has a plain-markdown version at the same path plus `index.md`. Everything in one file: https://fitnessie.app/llms-full.txt

## Programs

- [Lifting programs](https://fitnessie.app/programs/): every program, filterable by days a week, goal, level and equipment
- [3x5 Linear Progression](https://fitnessie.app/programs/3x5-linear/index.md): The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session. (3 days a week, Beginner, Strength, 2-week cycle)
- [5x5 Linear Progression](https://fitnessie.app/programs/5x5-linear/index.md): Two alternating full-body barbell workouts of five sets of five, three days a week, adding weight every session. (3 days a week, Beginner, Strength, 2-week cycle)
- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/index.md): A three-day beginner program built on two sets of five plus a last set taken as far as you can, with weight added every session. (3 days a week, Beginner, Strength, 2-week cycle)
- [GZCLP](https://fitnessie.app/programs/gzclp/index.md): A four-day beginner-to-intermediate program in three tiers: one heavy lift, one moderate lift and one light, high-rep lift each day. (4 days a week, Beginner, Strength)
- [5/3/1](https://fitnessie.app/programs/531/index.md): Four days a week built on one main barbell lift per day, run in four-week waves off a training max. (4 days a week, Intermediate, Strength, 4-week cycle)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/index.md): 5/3/1's four-week waves on each main lift, followed by five sets of ten of the same lift at half the training max for size. (4 days a week, Intermediate, Strength and muscle, 4-week cycle)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/index.md): A high-volume four-day program that pairs a heavy percentage-based lift with a lighter secondary lift every day, with the training max rising almost every week. (4 days a week, Intermediate, Strength and muscle)
- [Texas Method](https://fitnessie.app/programs/texas-method/index.md): Three days a week split into a volume day, a light recovery day and an intensity day, for lifters who can no longer add weight every session. (3 days a week, Intermediate, Strength)
- [Madcow 5x5](https://fitnessie.app/programs/madcow-5x5/index.md): A three-day intermediate program with a heavy, a light and a record day each week, ramping up to one top set of five and adding weight weekly. (3 days a week, Intermediate, Strength)
- [Push Pull Legs](https://fitnessie.app/programs/ppl/index.md): Three workouts (pushing muscles, pulling muscles, legs) run twice a week for six sessions, mixing a heavy barbell lift with bodybuilding work. (6 days a week, Intermediate, Muscle)
- [PHUL](https://fitnessie.app/programs/phul/index.md): Power Hypertrophy Upper Lower: four days a week, two heavy strength days and two higher-rep muscle-building days, split into upper and lower body. (4 days a week, Intermediate, Strength and muscle)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/index.md): A straightforward four-day split: two upper-body days and two lower-body days a week, each with a heavier main lift and rep-range accessories. (4 days a week, Beginner, Muscle)

## Exercises

- [Exercise library](https://fitnessie.app/exercises/): every exercise with its demo; search with https://fitnessie.app/exercises/?q=<term>
- [Squat (Barbell)](https://fitnessie.app/exercises/back-squat/index.md): A barbell squat with the bar on your upper back that builds strength in your quads, glutes and lower back.
- [Bench Press (Barbell)](https://fitnessie.app/exercises/bench-press/index.md): The classic flat barbell press that builds your chest, front delts and triceps.
- [Deadlift (Barbell)](https://fitnessie.app/exercises/deadlift/index.md): The conventional barbell pull from the floor that builds your glutes, lower back and the whole back of your body.
- [Overhead Press (Barbell)](https://fitnessie.app/exercises/overhead-press/index.md): A standing barbell press from the shoulders to overhead that builds the shoulders and triceps.
- [Romanian Deadlift (Barbell)](https://fitnessie.app/exercises/romanian-deadlift/index.md): The Romanian deadlift is a barbell hip hinge that trains your hamstrings, glutes and lower back from a standing start.
- [Incline Bench Press (Barbell)](https://fitnessie.app/exercises/incline-bench-press/index.md): A barbell bench press on an inclined bench that shifts the work toward the upper chest and front delts.
- [Bench Press - Close Grip (Barbell)](https://fitnessie.app/exercises/close-grip-bench-press/index.md): A flat barbell bench press with a narrower grip that shifts the work toward your triceps.
- [Iso-Lateral Row (Machine)](https://fitnessie.app/exercises/iso-lateral-row/index.md): A chest-supported plate-loaded machine row where each arm works on its own, training the lats and upper back.
- [Chest Press (Machine)](https://fitnessie.app/exercises/machine-chest-press/index.md): A seated machine press that trains your chest and triceps along a guided path.
- [Chest Fly](https://fitnessie.app/exercises/machine-chest-fly/index.md): A seated pec deck exercise that trains your chest with an even load as you bring the handles together.
- [Lat Pulldown (Machine)](https://fitnessie.app/exercises/lat-pulldown/index.md): A machine pulldown with a wide overhand grip that trains the lats, upper back and biceps.
- [Face Pull (Cable)](https://fitnessie.app/exercises/face-pull/index.md): A cable pull to face height with a rope that trains the rear delts and the muscles that keep your shoulders healthy.
- [Seated Leg Press (Machine)](https://fitnessie.app/exercises/seated-leg-press/index.md): The seated leg press is a machine squat pattern that trains your quads, glutes and inner thighs by pressing a platform away.
- [Seated Leg Curl (Machine)](https://fitnessie.app/exercises/seated-leg-curl/index.md): The seated leg curl is a machine isolation exercise that trains your hamstrings by bending your knees against a pad.
- [Leg Extension (Machine)](https://fitnessie.app/exercises/leg-extension/index.md): A seated machine exercise that straightens the knees to build the quads.
- [Standing Calf Raise (Machine)](https://fitnessie.app/exercises/standing-calf-raise/index.md): The standing calf raise is a machine exercise that trains your calves with your legs straight and weight on your shoulders.
- [Shoulder Press (Machine)](https://fitnessie.app/exercises/machine-shoulder-press/index.md): The machine shoulder press is a seated press that trains your front delts and triceps with a fixed path.
- [Lateral Raise (Machine)](https://fitnessie.app/exercises/machine-lateral-raise/index.md): A seated machine raise that trains the side of the shoulder along a fixed path.
- [Reverse Fly (Machine)](https://fitnessie.app/exercises/machine-reverse-fly/index.md): A seated machine fly facing the pad that trains the rear of the shoulders and upper back.
- [Bicep Curl (Machine)](https://fitnessie.app/exercises/machine-bicep-curl/index.md): A selectorised preacher-style curl machine that trains your biceps with your upper arms supported on a pad.
- [Tricep Press](https://fitnessie.app/exercises/machine-tricep-press/index.md): The tricep press is a seated dip-style machine that trains your triceps by pressing handles down beside your hips.
- [Crunch (Machine)](https://fitnessie.app/exercises/machine-crunch/index.md): A seated ab crunch machine that trains your abs with adjustable resistance.
- [Back Extension (Machine)](https://fitnessie.app/exercises/machine-back-extension/index.md): A seated machine exercise that trains your lower back by extending your torso against a pad, with help from your glutes and hamstrings.
- [Knee Raise (Captain's Chair)](https://fitnessie.app/exercises/captains-chair-knee-raise/index.md): A supported core exercise on a captain's chair where you raise your knees toward your chest to train your abs and hip flexors.
- [Ab Wheel](https://fitnessie.app/exercises/ab-wheel/index.md): A kneeling rollout with an ab wheel that trains your abs and obliques to hold your trunk rigid under load.
- [Pallof Press (Cable)](https://fitnessie.app/exercises/pallof-press/index.md): A standing cable press that trains your abs and obliques to resist twisting.
- [Wood Chop (Cable)](https://fitnessie.app/exercises/cable-wood-chop/index.md): A rotational cable exercise where you chop a handle diagonally down and across your body to train your obliques.
- [Single Leg Romanian Deadlift](https://fitnessie.app/exercises/kickstand-romanian-deadlift/index.md): The kickstand Romanian deadlift is a staggered-stance hip hinge, mostly on the front leg, that trains your hamstrings and glutes one side at a time.
- [Landmine Rotation](https://fitnessie.app/exercises/landmine-rotation/index.md): A standing rotation with a landmine bar held in both hands that trains your obliques and abs.
- [Plate Pinch Carry](https://fitnessie.app/exercises/plate-pinch-carry/index.md): A walking carry holding a weight plate in each hand by the rim, training your pinch grip and forearms.
- [Pull Up](https://fitnessie.app/exercises/pull-up/index.md): A bodyweight pull with an overhand grip that builds your lats and biceps.
- [Chin Up](https://fitnessie.app/exercises/chin-up/index.md): A bodyweight pull with an underhand grip that builds your lats and biceps.
- [Push Up](https://fitnessie.app/exercises/push-up/index.md): A bodyweight press from the floor that trains the chest, shoulders and triceps.
- [Bent Over Row (Barbell)](https://fitnessie.app/exercises/bent-over-row/index.md): A barbell row from a hinged position that builds your lats, upper back and rear delts.
- [Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bench-press/index.md): A flat-bench press with a dumbbell in each hand that trains your chest, front delts and triceps.
- [Incline Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-incline-bench-press/index.md): A dumbbell press on an incline bench that emphasizes the upper chest, with the front delts and triceps helping.
- [Overhead Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-shoulder-press/index.md): A standing press that drives a dumbbell in each hand overhead to train the shoulders and triceps.
- [Seated Overhead Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-seated-shoulder-press/index.md): The seated dumbbell overhead press is a shoulder press on an upright bench that trains your front delts and triceps.
- [Lateral Raise (Dumbbell)](https://fitnessie.app/exercises/dumbbell-lateral-raise/index.md): A standing dumbbell raise out to the sides that builds the side of the shoulder.
- [Bicep Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-curl/index.md): A standing dumbbell curl with both arms that trains your biceps.
- [Bicep Curl (Barbell)](https://fitnessie.app/exercises/barbell-curl/index.md): A standing barbell curl that isolates your biceps with a heavy, stable load.
- [Hammer Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-hammer-curl/index.md): A standing dumbbell curl with your palms facing each other, training the biceps and forearms.
- [Triceps Rope Pushdown](https://fitnessie.app/exercises/triceps-rope-pushdown/index.md): The rope pushdown is a standing cable isolation exercise that trains your triceps.
- [Triceps Pushdown (Cable - Straight Bar)](https://fitnessie.app/exercises/triceps-pushdown/index.md): The straight-bar cable pushdown is a standing isolation exercise that trains your triceps.
- [Seated Row (Cable)](https://fitnessie.app/exercises/cable-seated-row/index.md): The seated cable row is a horizontal pull on a low pulley that trains your lats and upper back.
- [Bent Over One Arm Row (Dumbbell)](https://fitnessie.app/exercises/dumbbell-row/index.md): A one-arm dumbbell row with a knee and hand on a bench that trains your lats and upper back.
- [Leg Press (Machine)](https://fitnessie.app/exercises/leg-press/index.md): A plate-loaded sled press that trains the quads and glutes without the balance demands of a squat.
- [Hip Thrust (Barbell)](https://fitnessie.app/exercises/hip-thrust/index.md): A barbell lift with your upper back on a bench, driving your hips up to train the glutes.
- [Lying Leg Curl (Machine)](https://fitnessie.app/exercises/lying-leg-curl/index.md): A face-down machine curl that bends the knees against resistance to build the hamstrings.
- [Front Squat (Barbell)](https://fitnessie.app/exercises/front-squat/index.md): A squat with the bar racked across your front shoulders, which keeps your torso upright and works the quads hard.
- [Goblet Squat (Dumbbell)](https://fitnessie.app/exercises/dumbbell-goblet-squat/index.md): A squat holding one dumbbell upright against your chest, good for learning depth and an upright torso while training the legs.
- [Bulgarian Split Squat (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bulgarian-split-squat/index.md): A single-leg squat with your rear foot on a bench that builds your quads and glutes, holding dumbbells at your sides.
- [Walking Lunge (Dumbbell)](https://fitnessie.app/exercises/dumbbell-walking-lunge/index.md): A lunge that travels forward one step at a time with a dumbbell in each hand, training your quads, glutes and inner thighs.
- [Lunge (Dumbbell)](https://fitnessie.app/exercises/dumbbell-lunge/index.md): A forward-stepping lunge holding dumbbells that trains the quads and glutes one leg at a time.
- [Romanian Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-romanian-deadlift/index.md): A dumbbell hip hinge that trains the hamstrings, glutes and lower back.
- [Hack Squat (Machine)](https://fitnessie.app/exercises/hack-squat/index.md): A machine squat on an angled sled with a back pad, training the quads and glutes with less balance demand.
- [Chest Dip](https://fitnessie.app/exercises/chest-dip/index.md): A bodyweight dip on parallel bars with a forward lean that builds your chest, front delts and triceps.
- [Triceps Dip](https://fitnessie.app/exercises/triceps-dip/index.md): An upright parallel-bar dip with elbows tucked back that emphasizes your triceps.
- [Skullcrusher (Barbell)](https://fitnessie.app/exercises/skull-crusher/index.md): The barbell skullcrusher is a lying triceps extension with an EZ bar that trains your triceps.
- [EZ Bar Curl](https://fitnessie.app/exercises/ez-bar-curl/index.md): A standing curl with an EZ bar, whose angled grips are easier on the wrists, that trains the biceps.
- [Preacher Curl (Barbell)](https://fitnessie.app/exercises/preacher-curl/index.md): A seated curl with your upper arms braced on a pad that isolates the biceps.
- [Cable Crossover](https://fitnessie.app/exercises/cable-crossover/index.md): A high-pulley cable fly that trains your chest by bringing your hands together in a wide arc.
- [Seated Calf Raise (Machine)](https://fitnessie.app/exercises/seated-calf-raise/index.md): The seated calf raise is a machine exercise that trains your calves, mainly the soleus, with your knees bent.
- [Shrug (Dumbbell)](https://fitnessie.app/exercises/dumbbell-shrug/index.md): The dumbbell shrug is a standing isolation lift that trains your traps by raising your shoulders toward your ears.
- [Shrug (Barbell)](https://fitnessie.app/exercises/barbell-shrug/index.md): The barbell shrug is a standing isolation lift that trains your traps by raising your shoulders toward your ears.
- [Plank](https://fitnessie.app/exercises/plank/index.md): A forearm hold that trains your abs to keep your body in a straight line.
- [Hanging Leg Raise](https://fitnessie.app/exercises/hanging-leg-raise/index.md): A hanging core exercise where you lift your straight legs in front of you to train your abs and hip flexors.
- [Cable Crunch](https://fitnessie.app/exercises/cable-crunch/index.md): A kneeling rope crunch on a high pulley that trains your abs against steady resistance.
- [Crunch](https://fitnessie.app/exercises/crunch/index.md): A floor crunch that trains your abs by curling your upper back off the mat.
- [Glute Bridge](https://fitnessie.app/exercises/glute-bridge/index.md): A bodyweight hip raise from the floor that trains the glutes.
- [Kettlebell Swing](https://fitnessie.app/exercises/kettlebell-swing/index.md): A two-handed hip-snap swing that trains the glutes and lower back and builds power.
- [Goblet Squat (Kettlebell)](https://fitnessie.app/exercises/kettlebell-goblet-squat/index.md): A squat holding a kettlebell by the horns at your chest, training the legs while keeping your torso upright.
- [Farmer's Walk (Dumbbell)](https://fitnessie.app/exercises/dumbbell-farmers-walk/index.md): A loaded walk holding a heavy dumbbell in each hand that trains your grip, traps, glutes and trunk to carry weight.
- [Sumo Deadlift (Barbell)](https://fitnessie.app/exercises/sumo-deadlift/index.md): The sumo deadlift is a wide-stance barbell pull from the floor that trains your glutes, lower back and legs.
- [Deadlift (Trap Bar)](https://fitnessie.app/exercises/trap-bar-deadlift/index.md): A deadlift inside a hex bar that builds your quads, glutes and back with a more upright torso than a straight bar.
- [Pendlay Row (Barbell)](https://fitnessie.app/exercises/pendlay-row/index.md): A strict barbell row pulled from a dead stop on the floor each rep to train the upper back.
- [T Bar Row](https://fitnessie.app/exercises/t-bar-row/index.md): A landmine row where you pull a loaded barbell to your chest while bent over, building your lats, upper back and rear delts.
- [Seated Row (Machine)](https://fitnessie.app/exercises/machine-seated-row/index.md): The seated machine row is a chest-supported pull that trains your lats, traps and rear delts.
- [Chest Supported Row (Dumbbell)](https://fitnessie.app/exercises/dumbbell-chest-supported-row/index.md): A dumbbell row done chest-down on an incline bench that trains your upper back without loading your lower back.
- [Straight Arm Pulldown (Cable)](https://fitnessie.app/exercises/straight-arm-pulldown/index.md): The cable straight-arm pulldown is a standing lat isolation that trains your lats by sweeping a bar down to your thighs.
- [Lat Pulldown - Close Grip (Cable)](https://fitnessie.app/exercises/close-grip-lat-pulldown/index.md): A cable pulldown with a narrow neutral grip on a V-bar, training the lats with the elbows kept close to your torso.
- [Pull Up (Assisted)](https://fitnessie.app/exercises/assisted-pull-up/index.md): A machine-assisted pull-up that lets you build up to bodyweight pull-ups while training the lats.
- [Chin Up (Assisted)](https://fitnessie.app/exercises/assisted-chin-up/index.md): A machine-assisted chin-up with an underhand grip that builds your lats and biceps while you work toward bodyweight reps.
- [Triceps Dip (Assisted)](https://fitnessie.app/exercises/assisted-dip/index.md): The assisted triceps dip uses a machine to take some of your body weight while training your triceps, chest and front delts.
- [Pec Deck (Machine)](https://fitnessie.app/exercises/pec-deck/index.md): A seated machine fly with forearm pads that isolates the chest.
- [Chest Fly (Dumbbell)](https://fitnessie.app/exercises/dumbbell-fly/index.md): A dumbbell fly on a flat bench that stretches and trains your chest through a wide arc.
- [Incline Chest Fly (Dumbbell)](https://fitnessie.app/exercises/dumbbell-incline-fly/index.md): A dumbbell fly on an incline bench that stretches and trains your upper chest through a wide arc.
- [Low Cable Fly (Cable)](https://fitnessie.app/exercises/low-cable-fly/index.md): A standing cable fly from the low pulleys that sweeps up and in to train the chest.
- [Incline Chest Press (Machine)](https://fitnessie.app/exercises/machine-incline-chest-press/index.md): A machine press on an inclined back pad that trains the upper chest, with the front delts and triceps assisting.
- [Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bench-press/index.md): A flat bench press on a Smith machine, with the bar fixed on vertical guides, that builds your chest, front shoulders and triceps.
- [Incline Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-incline-bench-press/index.md): A bench press on an incline bench under a Smith machine bar that trains your upper chest, front delts and triceps.
- [Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-squat/index.md): A squat with the bar fixed on a Smith machine rail that builds your quads, glutes and lower back.
- [Decline Bench Press (Barbell)](https://fitnessie.app/exercises/decline-bench-press/index.md): A barbell bench press on a downward-angled bench that trains the lower chest, plus the triceps and front delts.
- [Decline Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-decline-bench-press/index.md): A dumbbell press on a bench angled head-down that builds your chest, with a little help from your triceps and front delts.
- [Arnold Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-arnold-press/index.md): A seated dumbbell press where you rotate your palms as you lift, training your shoulders.
- [Lateral Raise (Cable)](https://fitnessie.app/exercises/cable-lateral-raise/index.md): A single-arm cable raise out to the side that trains the side delts with constant tension.
- [Front Raise (Dumbbell)](https://fitnessie.app/exercises/dumbbell-front-raise/index.md): A standing dumbbell raise that lifts your arms straight forward to train your front shoulders.
- [Reverse Fly (Dumbbell)](https://fitnessie.app/exercises/dumbbell-reverse-fly/index.md): A bent-over dumbbell raise that opens your arms to the sides to train your rear shoulders and upper back.
- [Reverse Fly (Cable)](https://fitnessie.app/exercises/cable-reverse-fly/index.md): A standing cable fly with crossed cables that trains the rear of the shoulders.
- [Upright Row (Barbell)](https://fitnessie.app/exercises/upright-row/index.md): The barbell upright row is a standing pull that trains your side delts and traps by lifting the bar to chest height.
- [Upright Row (Dumbbell)](https://fitnessie.app/exercises/dumbbell-upright-row/index.md): A standing row that pulls dumbbells up close to your body to chest height, training your side shoulders and traps.
- [Bicep Curl (Cable)](https://fitnessie.app/exercises/cable-curl/index.md): A standing cable curl on a low pulley that keeps constant tension on your biceps.
- [Hammer Curl (Cable)](https://fitnessie.app/exercises/cable-hammer-curl/index.md): A standing cable curl with a rope and a neutral grip, keeping tension on the biceps and forearms.
- [Incline Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-incline-curl/index.md): A seated dumbbell curl on an incline bench that stretches and trains your biceps.
- [Concentration Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-concentration-curl/index.md): A seated one-arm curl with your elbow braced on your thigh that isolates your biceps.
- [Preacher Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-preacher-curl/index.md): A dumbbell curl with your upper arms braced on a preacher pad that isolates your biceps.
- [Reverse Curl (Barbell)](https://fitnessie.app/exercises/reverse-curl/index.md): A standing barbell curl with an overhand grip that trains the biceps and forearms.
- [Triceps Extension (Dumbbell)](https://fitnessie.app/exercises/dumbbell-triceps-extension/index.md): A seated overhead extension with one dumbbell held in both hands that trains your triceps.
- [Triceps Extension (Cable)](https://fitnessie.app/exercises/cable-triceps-extension/index.md): The standing overhead cable rope extension trains your triceps with the cable stretching them behind your head.
- [Triceps Extension (Barbell)](https://fitnessie.app/exercises/barbell-triceps-extension/index.md): The seated overhead EZ-bar triceps extension trains your triceps by lowering the bar behind your head and pressing it back up.
- [Skullcrusher (Dumbbell)](https://fitnessie.app/exercises/dumbbell-skull-crusher/index.md): A lying triceps extension where you lower dumbbells toward your forehead and press back up.
- [Triceps Kickback (Dumbbell)](https://fitnessie.app/exercises/dumbbell-triceps-kickback/index.md): A bench-supported one-arm dumbbell extension that trains your triceps.
- [Bench Dip](https://fitnessie.app/exercises/bench-dip/index.md): A bodyweight dip with your hands on a bench behind you that mainly trains your triceps, with help from your chest and front delts.
- [Diamond Push Up](https://fitnessie.app/exercises/diamond-push-up/index.md): A push-up with your hands together under your chest, which puts extra work on the triceps alongside the chest.
- [Incline Push Up](https://fitnessie.app/exercises/incline-push-up/index.md): A push-up with your hands on a bench, an easier version that trains the chest, front delts and triceps.
- [Decline Push Up](https://fitnessie.app/exercises/decline-push-up/index.md): A push-up with your feet raised on a bench, shifting the load toward the upper chest and shoulders.
- [Push Up (Knees)](https://fitnessie.app/exercises/knee-push-up/index.md): A push-up from your knees that trains the chest, shoulders and triceps at a lighter load.
- [Inverted Row](https://fitnessie.app/exercises/inverted-row/index.md): A bodyweight row hanging under a bar, training the lats, upper back and rear delts.
- [Pull Up (Weighted)](https://fitnessie.app/exercises/weighted-pull-up/index.md): A pull-up with extra load on a belt that builds lat strength once bodyweight pull-ups get easy.
- [Good Morning (Barbell)](https://fitnessie.app/exercises/good-morning/index.md): A hip hinge with a barbell on your upper back that trains the hamstrings, glutes and lower back.
- [Stiff Leg Deadlift (Barbell)](https://fitnessie.app/exercises/stiff-leg-deadlift/index.md): The barbell stiff-leg deadlift is a floor-to-floor hip hinge with nearly straight legs that trains your hamstrings, glutes and lower back.
- [Rack Pull (Barbell)](https://fitnessie.app/exercises/rack-pull/index.md): A deadlift from rack pins set just below the knee that overloads the top half of the pull and trains the back and glutes.
- [Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-deadlift/index.md): A deadlift with a dumbbell in each hand at your sides that builds your glutes, lower back and legs.
- [Back Extension](https://fitnessie.app/exercises/back-extension/index.md): A hip hinge on a 45-degree bench that strengthens your lower back and glutes.
- [Hip Thrust (Machine)](https://fitnessie.app/exercises/machine-hip-thrust/index.md): A machine version of the hip thrust where you drive a pad up by extending your hips to build your glutes.
- [Glute Kickback (Cable)](https://fitnessie.app/exercises/cable-glute-kickback/index.md): A standing cable kickback with an ankle strap that isolates your glutes.
- [Hip Abductor (Machine)](https://fitnessie.app/exercises/hip-abductor-machine/index.md): A seated machine move that pushes your knees apart against pads to train your outer hips.
- [Hip Adductor (Machine)](https://fitnessie.app/exercises/hip-adductor-machine/index.md): A seated machine move that squeezes your knees together against pads to train your inner thighs.
- [Box Squat (Barbell)](https://fitnessie.app/exercises/box-squat/index.md): A barbell squat down to a box that you sit back onto and pause on, which builds your quads, glutes and lower back.
- [Squat (Dumbbell)](https://fitnessie.app/exercises/dumbbell-squat/index.md): The dumbbell squat is a squat with weights held at your sides that trains your quads, glutes and inner thighs.
- [Lunge (Barbell)](https://fitnessie.app/exercises/barbell-lunge/index.md): A forward-stepping lunge with a barbell on your back that trains the quads and glutes one leg at a time.
- [Reverse Lunge (Dumbbell)](https://fitnessie.app/exercises/dumbbell-reverse-lunge/index.md): A lunge that steps backward while holding dumbbells to train the quads and glutes one leg at a time.
- [Step Up (Dumbbell)](https://fitnessie.app/exercises/dumbbell-step-up/index.md): A single-leg step onto a box with a dumbbell in each hand that builds your quads and glutes.
- [Standing Calf Raise (Dumbbell)](https://fitnessie.app/exercises/dumbbell-standing-calf-raise/index.md): A calf raise on the edge of a step with a dumbbell in each hand that builds your calves.
- [Standing Calf Raise (Barbell)](https://fitnessie.app/exercises/barbell-standing-calf-raise/index.md): A standing calf raise with a barbell on your upper back and your toes on a step, which builds your calves.
- [Calf Press (Machine)](https://fitnessie.app/exercises/machine-calf-press/index.md): A machine calf exercise where you press a footplate with the balls of your feet to build your calves.
- [Nordic Hamstring Curl](https://fitnessie.app/exercises/nordic-hamstring-curl/index.md): A bodyweight kneeling exercise where you lower your body forward as slowly as you can to build hamstring strength.
- [Air Squat](https://fitnessie.app/exercises/air-squat/index.md): A bodyweight squat to full depth that trains your quads and glutes and builds balance and mobility.
- [Jump Squat](https://fitnessie.app/exercises/jump-squat/index.md): A bodyweight squat followed by an explosive jump that trains your quads and glutes for power.
- [Pistol Squat](https://fitnessie.app/exercises/pistol-squat/index.md): A single-leg bodyweight squat to full depth that builds leg strength and balance.
- [Side Plank](https://fitnessie.app/exercises/side-plank/index.md): A forearm hold on your side that trains your obliques to keep your body in one straight line.
- [Dead Bug](https://fitnessie.app/exercises/dead-bug/index.md): A floor core exercise where you extend opposite arm and leg while keeping your lower back pressed down.
- [Hollow Hold](https://fitnessie.app/exercises/hollow-hold/index.md): A floor core hold in a curved shape with legs and shoulders lifted that trains your abs.
- [Russian Twist](https://fitnessie.app/exercises/russian-twist/index.md): A seated core exercise where you lean back and turn your torso side to side, training your obliques.
- [Leg Raise](https://fitnessie.app/exercises/leg-raise/index.md): A floor exercise where you lift straight legs up and lower them under control to train your abs and hip flexors.
- [Hanging Knee Raise](https://fitnessie.app/exercises/hanging-knee-raise/index.md): A hanging core exercise where you lift your bent knees toward your chest to train your abs and hip flexors.
- [Toes to Bar](https://fitnessie.app/exercises/toes-to-bar/index.md): A strict hanging core exercise where you raise straight legs until your toes touch the bar.
- [Mountain Climber](https://fitnessie.app/exercises/mountain-climber/index.md): A fast plank-position exercise where you drive your knees toward your chest in turn, training your abs and obliques.
- [Bicycle Crunch](https://fitnessie.app/exercises/bicycle-crunch/index.md): A floor crunch where you pedal your legs and turn your elbow toward the opposite knee, training your obliques and abs.
- [Sit Up](https://fitnessie.app/exercises/sit-up/index.md): A floor exercise where you curl your torso up toward your knees to train your abs.
- [Superman](https://fitnessie.app/exercises/superman/index.md): A face-down bodyweight raise that lifts your arms, chest and legs to train your lower back and glutes.
- [Burpee](https://fitnessie.app/exercises/burpee/index.md): A full-body bodyweight move with a squat, plank, push-up and jump that builds leg and chest strength and conditioning.
- [Jumping Jack](https://fitnessie.app/exercises/jumping-jack/index.md): A quick full-body hop where your feet go wide and your arms sweep overhead, raising your heart rate and warming up your legs.
- [Turkish Get Up (Kettlebell)](https://fitnessie.app/exercises/kettlebell-turkish-get-up/index.md): A slow floor-to-standing sequence holding a kettlebell overhead that builds core, shoulder and hip strength and control.
- [Thruster (Barbell)](https://fitnessie.app/exercises/thruster/index.md): A front squat into an overhead press in one motion that trains your legs, shoulders and core together.
- [Push Press (Barbell)](https://fitnessie.app/exercises/push-press/index.md): An overhead press with a leg drive that lets you move heavier weight and trains the shoulders, triceps and legs together.
- [Landmine Press](https://fitnessie.app/exercises/landmine-press/index.md): A standing press with the end of a landmine bar that works your shoulders, triceps and upper chest.
- [Power Clean (Barbell)](https://fitnessie.app/exercises/power-clean/index.md): An explosive barbell lift from the floor to the front of your shoulders, caught in a partial squat, that builds power through your hips, back and legs.
- [Clean (Barbell)](https://fitnessie.app/exercises/squat-clean/index.md): The full squat clean: pull a barbell from the floor and catch it on your shoulders in a full front squat, training power through your hips, back and legs.
- [Clean and Jerk (Barbell)](https://fitnessie.app/exercises/clean-and-jerk/index.md): A weightlifting barbell lift: clean the bar to your shoulders, then drive it overhead, training explosive power through your legs, hips and shoulders.
- [Floor Press (Barbell)](https://fitnessie.app/exercises/floor-press/index.md): A barbell press from the floor that stops when your upper arms touch down, training the chest, front delts and triceps.
- [Pullover (Dumbbell)](https://fitnessie.app/exercises/dumbbell-pullover/index.md): A lying dumbbell arc from over your chest to behind your head that trains your chest and lats.
- [Bench Press - Wide Grip (Barbell)](https://fitnessie.app/exercises/wide-grip-bench-press/index.md): A flat barbell bench press with a wide grip that shifts more work to your chest and front delts and less to your triceps.
- [Wrist Curl (Dumbbell)](https://fitnessie.app/exercises/dumbbell-wrist-curl/index.md): A dumbbell curl that moves only the wrists, building the forearm muscles that bend your wrist and close your hand.
- [Wrist Curl (Barbell)](https://fitnessie.app/exercises/wrist-curl/index.md): A seated barbell curl with your palms up that trains the muscles on the inside of your forearms.
- [Reverse Wrist Curl (Barbell)](https://fitnessie.app/exercises/reverse-wrist-curl/index.md): A seated barbell curl with your palms down that works the muscles on the top of your forearms.
- [Chest Fly (Band)](https://fitnessie.app/exercises/band-chest-fly/index.md): A standing band fly that works your chest by bringing your hands together in front of you.
- [Sled Push](https://fitnessie.app/exercises/sled-push/index.md): A heavy push of a weighted sled with short driving steps that builds leg strength and conditioning.
- [Battle Ropes](https://fitnessie.app/exercises/battle-ropes/index.md): A standing double-arm wave with heavy ropes that conditions your shoulders, core and legs.
- [Jump Rope](https://fitnessie.app/exercises/jump-rope/index.md): A cardio exercise where you hop over a turning rope, building conditioning and calf endurance.
- [Rowing (Machine)](https://fitnessie.app/exercises/rowing-machine/index.md): A full-body rowing stroke on an indoor rower that builds leg and back strength and conditioning.
- [Single Arm Row (Cable)](https://fitnessie.app/exercises/cable-single-arm-row/index.md): A one-arm seated cable row that trains your lats and upper back one side at a time.
- [Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-deadlift/index.md): A hip hinge that lifts a kettlebell from the floor between your feet, training your glutes, hamstrings and legs.
- [Overhead Press (Kettlebell)](https://fitnessie.app/exercises/kettlebell-overhead-press/index.md): A standing press of kettlebells from the rack to overhead that builds your shoulders and triceps.
- [Bent Over Row (Kettlebell)](https://fitnessie.app/exercises/kettlebell-bent-over-row/index.md): A one-arm kettlebell row from a hip hinge that builds your lats and upper back while your core resists twisting.
- [Clean (Kettlebell)](https://fitnessie.app/exercises/kettlebell-clean/index.md): A one-arm kettlebell pull from between the legs to the rack position that trains your glutes, lower back and grip.
- [Box Jump](https://fitnessie.app/exercises/box-jump/index.md): A plyometric jump from the floor onto a box that trains explosive power in your legs and hips.
- [Overhead Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-overhead-press/index.md): A seated Smith machine shoulder press that builds your front delts and triceps.
- [Standing Calf Raise (Smith Machine)](https://fitnessie.app/exercises/smith-machine-standing-calf-raise/index.md): A standing calf raise with the bar across your shoulders on a Smith machine that builds your calves.
- [Face Pull (Band)](https://fitnessie.app/exercises/band-face-pull/index.md): A band pull toward your face with elbows high that trains your rear delts and the muscles that rotate the shoulder outward.
- [Band Pull Apart](https://fitnessie.app/exercises/band-pull-apart/index.md): A standing band exercise where you pull the band apart on straight arms to strengthen your rear delts and upper back.
- [Bicep Curl (Band)](https://fitnessie.app/exercises/band-bicep-curl/index.md): A standing curl with a resistance band under your feet that builds the biceps.
- [Triceps Pushdown (Band)](https://fitnessie.app/exercises/band-triceps-pushdown/index.md): A standing band pushdown that builds your triceps.
- [Lateral Raise (Band)](https://fitnessie.app/exercises/band-lateral-raise/index.md): A standing raise with a band under your feet that builds your side delts.
- [Glute Ham Raise](https://fitnessie.app/exercises/glute-ham-raise/index.md): A bodyweight hamstring exercise on a glute ham developer where you lower your body forward and curl back up.
- [Standing Leg Curl (Machine)](https://fitnessie.app/exercises/machine-standing-leg-curl/index.md): A one-leg machine curl from a standing position that isolates your hamstrings.
- [Pull Up (Neutral Grip)](https://fitnessie.app/exercises/neutral-grip-pull-up/index.md): A pull-up on parallel handles with palms facing each other that builds your lats and arms.
- [Suitcase Carry (Dumbbell)](https://fitnessie.app/exercises/dumbbell-suitcase-carry/index.md): A walk holding one dumbbell at your side that trains your trunk to resist leaning toward the weight.
- [Dead Hang](https://fitnessie.app/exercises/dead-hang/index.md): A bodyweight hold from a pull-up bar on straight arms that builds grip and forearm endurance.
- [Single Arm Overhead Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-single-arm-overhead-press/index.md): A standing one-arm dumbbell press overhead that builds your shoulders and makes your core resist leaning.
- [Pull Through (Cable)](https://fitnessie.app/exercises/cable-pull-through/index.md): A cable hip hinge where you stand with your back to the stack and drive your hips forward to build glutes.
- [Bird Dog](https://fitnessie.app/exercises/bird-dog/index.md): A floor drill where you reach the opposite arm and leg out together, training core stability and your lower back.
- [Single Leg Romanian Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-single-leg-romanian-deadlift/index.md): The single-leg Romanian deadlift is a one-leg hip hinge that trains your hamstrings, glutes and balance.
- [Overhead Squat (Barbell)](https://fitnessie.app/exercises/overhead-squat/index.md): A squat with a barbell held overhead on locked arms that builds leg strength and tests your shoulder, hip and ankle mobility and trunk stability.
- [Zercher Squat (Barbell)](https://fitnessie.app/exercises/zercher-squat/index.md): A squat with the barbell held in the crooks of your elbows that builds your quads and glutes while challenging your upper back and trunk to stay upright.
- [Romanian Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-romanian-deadlift/index.md): A hip hinge with the bar in a Smith machine that trains your hamstrings, glutes and lower back along a fixed bar path.
- [Seated Cable Fly](https://fitnessie.app/exercises/seated-cable-fly/index.md): A seated chest fly on two cables that trains your chest, with a steadier pull through the whole range than dumbbells give.
- [Single Arm Lat Pulldown (Cable)](https://fitnessie.app/exercises/cable-single-arm-lat-pulldown/index.md): A one-handed cable pulldown that builds each lat on its own.
- [Front Raise (Cable)](https://fitnessie.app/exercises/cable-front-raise/index.md): A standing cable raise with a straight bar that builds your front delts.
- [Upright Row (Cable)](https://fitnessie.app/exercises/cable-upright-row/index.md): A standing cable row where you pull a bar up your torso to build your side delts and traps.
- [Rear Delt Row (Cable)](https://fitnessie.app/exercises/cable-rear-delt-row/index.md): A standing cable row with a rope, pulled out to the sides with high elbows to train your rear delts and upper back.
- [Leg Extension (Single Leg)](https://fitnessie.app/exercises/single-leg-extension/index.md): A one-leg machine knee extension that isolates your quads and exposes side-to-side differences.
- [Lying Leg Curl (Single Leg)](https://fitnessie.app/exercises/single-leg-lying-leg-curl/index.md): A one-leg machine curl lying face down that isolates your hamstrings.
- [Windmill (Kettlebell)](https://fitnessie.app/exercises/kettlebell-windmill/index.md): A standing side bend and hip hinge with a kettlebell locked out overhead that builds hip, core and shoulder strength.
- [Halo (Kettlebell)](https://fitnessie.app/exercises/kettlebell-halo/index.md): A slow circle of a kettlebell around your head that builds shoulder mobility and control while bracing your core.
- [Front Squat (Kettlebell)](https://fitnessie.app/exercises/kettlebell-front-squat/index.md): A squat holding two kettlebells in the rack position that trains your quads, glutes and lower back while the bells keep your chest up.
- [Hip Adduction (Cable)](https://fitnessie.app/exercises/cable-hip-adduction/index.md): A standing cable hip adduction that pulls one leg across your body against an ankle strap, training your inner thigh.
- [Shrug (Cable)](https://fitnessie.app/exercises/cable-shrug/index.md): A standing cable shrug on a low pulley that lifts your shoulders straight up against steady tension, building your upper traps.
- [Reverse Curl (Cable)](https://fitnessie.app/exercises/cable-reverse-curl/index.md): A standing cable reverse curl with an overhand grip that works your biceps and the forearm muscles that drive your grip.
- [Shrug (Smith Machine)](https://fitnessie.app/exercises/smith-machine-shrug/index.md): A Smith machine shrug that lifts your shoulders straight up under a guided bar, building your upper traps.
- [Split Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-split-squat/index.md): A Smith machine split squat that trains one leg at a time under a guided bar, building your quads and glutes.
- [Hip Thrust (Smith Machine)](https://fitnessie.app/exercises/smith-machine-hip-thrust/index.md): A hip thrust with the bar on a Smith machine, driving your hips up from a bench to build your glutes.
- [Bent Over Row (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bent-over-row/index.md): A Smith machine bent-over row that pulls a guided bar to your lower chest, building your lats and upper back.
- [Upright Row (Smith Machine)](https://fitnessie.app/exercises/smith-machine-upright-row/index.md): A Smith machine upright row that pulls a guided bar up the front of your body to build your shoulders and traps.
- [Single Arm Swing (Kettlebell)](https://fitnessie.app/exercises/kettlebell-single-arm-swing/index.md): A one-handed kettlebell swing that drives the bell up with your hips, training your glutes, hamstrings and back while your trunk resists the twist.
- [Romanian Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-romanian-deadlift/index.md): A kettlebell Romanian deadlift that hinges at the hips with soft knees, training your glutes, hamstrings and lower back.
- [Thruster (Kettlebell)](https://fitnessie.app/exercises/kettlebell-thruster/index.md): A double kettlebell thruster that squats and presses in one motion, training your legs, glutes and shoulders.
- [Farmer's Walk (Kettlebell)](https://fitnessie.app/exercises/kettlebell-farmers-walk/index.md): A loaded carry with a kettlebell in each hand that trains your grip, traps and core while the rest of your body keeps you upright.
- [Reverse Grip Lat Pulldown (Cable)](https://fitnessie.app/exercises/cable-reverse-grip-lat-pulldown/index.md): A cable lat pulldown with an underhand grip about shoulder width, training your lats with extra work for your biceps.
- [Triceps Kickback (Cable)](https://fitnessie.app/exercises/cable-triceps-kickback/index.md): A one-arm cable exercise where you hinge forward and straighten your elbow behind you, isolating your triceps.
- [Reverse Wood Chop (Cable)](https://fitnessie.app/exercises/cable-reverse-wood-chop/index.md): A cable chop that sweeps a handle from low to high across your body, training your obliques and abs through a controlled twist.
- [Sumo Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-sumo-deadlift/index.md): A deadlift with one kettlebell between your feet in a wide stance, training your glutes, quads, hamstrings and lower back.
- [Clean and Press (Kettlebell)](https://fitnessie.app/exercises/kettlebell-clean-and-press/index.md): A one-arm kettlebell lift that cleans the bell to your shoulder and presses it overhead, training your hips, shoulders and back together.
- [Close Grip Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-close-grip-bench-press/index.md): A bench press on the Smith machine with your hands about shoulder width or a little narrower, which shifts the work toward your triceps.
- [Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-deadlift/index.md): A deadlift done with the bar locked in a Smith machine's vertical guides that trains your glutes, hamstrings and lower back and teaches the hip hinge.
- [Front Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-front-squat/index.md): A squat with the bar racked across the front of your shoulders on a Smith machine that builds your quads and glutes while keeping your torso upright.
- [Bayesian Curl (Cable)](https://fitnessie.app/exercises/bayesian-curl/index.md): A one-arm cable curl done facing away from the stack, with the arm behind you, that trains the biceps through a long stretch.
- [Single Arm Curl (Cable)](https://fitnessie.app/exercises/cable-single-arm-curl/index.md): A standing one-arm curl on a low cable pulley that trains the biceps with steady tension and lets you work each side on its own.
- [Bulgarian Split Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bulgarian-split-squat/index.md): A single-leg squat with your rear foot on a bench and the bar on a Smith machine, building your quads, glutes and inner thighs.
- [Russian Twist (Kettlebell)](https://fitnessie.app/exercises/kettlebell-russian-twist/index.md): A seated twist holding a kettlebell at your chest that trains your obliques and abs to rotate and resist rotation.
- [Side Bend (Kettlebell)](https://fitnessie.app/exercises/kettlebell-side-bend/index.md): A standing side bend with a kettlebell in one hand that trains your obliques to bend and straighten your trunk sideways.

## Optional

- [Terms of Service](https://fitnessie.app/terms/): using FitNessie, Pro purchases through Apple, the Claude and ChatGPT connector, community programs, health disclaimer
- [Privacy](https://fitnessie.app/privacy/): what the app stores, where, and how to export or delete it, including what the Claude and ChatGPT connector can do
- [Consumer Health Data](https://fitnessie.app/consumer-health-data/): the consumer health data privacy policy