Exercise library

Every exercise with its execution, the muscles it loads, the equipment it takes and what it can be replaced with.

Exercise library

This is the same library Kaizer's routine generator draws on, with the execution written by the team and the classification by muscle, equipment and movement family. The family is the one that matters when substituting: two exercises in the same family fill the same role in a plan even when the equipment changes.

474 exercises

By muscle group

Back exercises

Pull-ups, rows and pulldowns — the pulling patterns that carry a week's back volume.

Shoulders exercises

Presses, raises and rear-delt work, split by head of the deltoid.

Quadriceps exercises

Squats, presses and extensions, with the head each variation loads.

Abs exercises

Flexion, anti-extension and oblique work, with what each one needs.

Glutes exercises

Hip extension and abduction — the glute work that goes past the hip thrust.

Chest exercises

Presses and flyes, with the part of the chest each angle loads.

Hamstrings exercises

Leg curls and hip hinges, split by where the load falls.

Triceps exercises

Extensions, dips and close-grip presses, by head and by equipment.

Biceps exercises

Curls by grip and by shoulder angle, with the equipment each takes.

Calves exercises

Standing and seated calf work, which are not the same exercise.

Forearms exercises

Grip, wrist flexion and extension — what holds the rest of the plan up.

Adductors exercises

Adductors, on the machine and through open hip patterns.

Abductors exercises

Hip abduction, with a band, a machine and bodyweight.

By equipment

Bodyweight exercises

The exercises that need nothing but the floor and, sometimes, a bar overhead.

Dumbbell exercises

Dumbbells: the equipment that exposes asymmetry, because each side carries itself.

Barbell exercises

Barbell: the patterns that take the most load and the finest progression.

Cable exercises

Cable: constant tension through the whole range, at any angle.

Machine exercises

Guided machines, for loading without spending technique.

Kettlebell exercises

Kettlebell: ballistic work with the mass hanging outside the hand.

Resistance band exercises

Resistance bands: resistance that grows toward the end of the range.

Smith machine exercises

Smith machine: a fixed path for loading patterns that demand balance.

Pull-up bar exercises

Pull-up bar: vertical pulling and hanging core work.

TRX exercises

TRX: bodyweight with leverage as the load variable.

The basics

The movements the library is built around. The rest is browsed by muscle or by equipment, which is where the full list lives.

Build the routine from these exercises, without the spreadsheet.

Training glossary Training calculators How Kaizer adapts loads after every session