The Project
Enter The Project
Enter The Project

The movements.

Want to know how to lock the form? Read more in Learn the Movement or start working out today, join The Project.

Push

  • Machine Chest PressMachine Chest Press
  • Single-Arm Machine Chest PressSingle-Arm Machine Chest Press
  • Plate-Loaded Chest PressPlate-Loaded Chest Press
  • Dumbbell Flat Bench PressDumbbell Flat Bench Press
  • Barbell Bench PressBarbell Bench Press
  • Smith Machine Bench PressSmith Machine Bench Press
  • Dumbbell Floor PressDumbbell Floor Press
  • Dumbbell Squeeze PressDumbbell Squeeze Press
  • Incline Dumbbell PressIncline Dumbbell Press
  • Incline Machine Chest PressIncline Machine Chest Press
  • Plate-Loaded Incline PressPlate-Loaded Incline Press
  • Incline Barbell PressIncline Barbell Press
  • Smith Machine Incline PressSmith Machine Incline Press
  • Decline Machine Chest PressDecline Machine Chest Press
  • Decline Barbell PressDecline Barbell Press
  • Assisted Dip - Chest BiasAssisted Dip - Chest Bias
  • Weighted Dip - Chest BiasWeighted Dip - Chest Bias
  • Push-UpPush-Up
  • Knee Push-UpKnee Push-Up
  • Wall Push-UpWall Push-Up
  • Deficit Push-UpDeficit Push-Up
  • Diamond Push-UpDiamond Push-Up
  • Pec DeckPec Deck
  • Machine Chest FlyMachine Chest Fly
  • Cable Chest Fly - MidCable Chest Fly - Mid
  • Low-to-High Cable FlyLow-to-High Cable Fly
  • High-to-Low Cable FlyHigh-to-Low Cable Fly
  • Dumbbell FlyDumbbell Fly
  • Incline Dumbbell FlyIncline Dumbbell Fly
  • Band Chest PressBand Chest Press
  • Band Chest FlyBand Chest Fly
  • Cable Triceps Pushdown - RopeCable Triceps Pushdown - Rope
  • Cable Triceps Pushdown - Straight BarCable Triceps Pushdown - Straight Bar
  • Cable Triceps Pushdown - V-BarCable Triceps Pushdown - V-Bar
  • Single-Arm Cable PushdownSingle-Arm Cable Pushdown
  • Overhead Cable Triceps Extension - RopeOverhead Cable Triceps Extension - Rope
  • Single-Arm Cable Triceps ExtensionSingle-Arm Cable Triceps Extension
  • Cross-Body Cable Triceps ExtensionCross-Body Cable Triceps Extension
  • Machine Triceps ExtensionMachine Triceps Extension
  • Dumbbell Overhead Triceps ExtensionDumbbell Overhead Triceps Extension
  • Single-Arm Overhead Dumbbell ExtensionSingle-Arm Overhead Dumbbell Extension
  • EZ Bar Skull CrusherEZ Bar Skull Crusher
  • Close-Grip Bench PressClose-Grip Bench Press
  • Machine Dip - Triceps BiasMachine Dip - Triceps Bias
  • Bench DipBench Dip
  • Band Triceps PushdownBand Triceps Pushdown
  • Parallel Bar DipParallel Bar Dip

Pull

  • Lat Pulldown - Wide GripLat Pulldown - Wide Grip
  • Lat Pulldown - Neutral GripLat Pulldown - Neutral Grip
  • Lat Pulldown - Close GripLat Pulldown - Close Grip
  • Underhand Lat PulldownUnderhand Lat Pulldown
  • Single-Arm Cable Lat PulldownSingle-Arm Cable Lat Pulldown
  • Kneeling Single-Arm Lat PulldownKneeling Single-Arm Lat Pulldown
  • Assisted Pull-UpAssisted Pull-Up
  • Pull-UpPull-Up
  • Chin-UpChin-Up
  • Straight-Arm Cable PulldownStraight-Arm Cable Pulldown
  • Machine PulloverMachine Pullover
  • Dumbbell PulloverDumbbell Pullover
  • Seated Cable RowSeated Cable Row
  • Wide-Grip Seated Cable RowWide-Grip Seated Cable Row
  • Machine Row - Neutral GripMachine Row - Neutral Grip
  • Single-Arm Machine RowSingle-Arm Machine Row
  • Chest-Supported Row MachineChest-Supported Row Machine
  • Plate-Loaded RowPlate-Loaded Row
  • High Row MachineHigh Row Machine
  • Low Row MachineLow Row Machine
  • Single-Arm Dumbbell RowSingle-Arm Dumbbell Row
  • Chest-Supported Dumbbell RowChest-Supported Dumbbell Row
  • Barbell Bent-Over RowBarbell Bent-Over Row
  • T-Bar Row MachineT-Bar Row Machine
  • Landmine RowLandmine Row
  • Seal RowSeal Row
  • Inverted RowInverted Row
  • Face Pull - RopeFace Pull - Rope
  • Reverse Pec DeckReverse Pec Deck
  • Cable Rear Delt FlyCable Rear Delt Fly
  • Band Lat PulldownBand Lat Pulldown
  • Band RowBand Row
  • Band Pull-ApartBand Pull-Apart
  • Band Face PullBand Face Pull
  • Dumbbell Biceps CurlDumbbell Biceps Curl
  • Alternating Dumbbell CurlAlternating Dumbbell Curl
  • Incline Dumbbell CurlIncline Dumbbell Curl
  • Hammer CurlHammer Curl
  • Cross-Body Hammer CurlCross-Body Hammer Curl
  • EZ Bar CurlEZ Bar Curl
  • Barbell CurlBarbell Curl
  • Cable Biceps Curl - Straight BarCable Biceps Curl - Straight Bar
  • Cable Rope Hammer CurlCable Rope Hammer Curl
  • Machine Biceps CurlMachine Biceps Curl
  • Preacher Curl MachinePreacher Curl Machine
  • EZ Bar Preacher CurlEZ Bar Preacher Curl
  • Concentration CurlConcentration Curl
  • Bayesian Cable CurlBayesian Cable Curl
  • Spider CurlSpider Curl
  • Overhead Cable CurlOverhead Cable Curl
  • EZ Bar Reverse CurlEZ Bar Reverse Curl
  • Wrist Curl MachineWrist Curl Machine
  • Band Biceps CurlBand Biceps Curl
  • Farmer CarryFarmer Carry
  • Table Inverted RowTable Inverted Row
  • Doorway RowDoorway Row
  • Doorway Face PullDoorway Face Pull
  • Prone Floor PullProne Floor Pull
  • Dumbbell Wrist CurlDumbbell Wrist Curl
  • Band Wrist CurlBand Wrist Curl
  • Band Straight-Arm PulldownBand Straight-Arm Pulldown

Shoulders + Abs

  • Machine Shoulder PressMachine Shoulder Press
  • Plate-Loaded Shoulder PressPlate-Loaded Shoulder Press
  • Dumbbell Shoulder PressDumbbell Shoulder Press
  • Seated Barbell Overhead PressSeated Barbell Overhead Press
  • Smith Machine Shoulder PressSmith Machine Shoulder Press
  • Arnold PressArnold Press
  • Pike Push-UpPike Push-Up
  • Dumbbell Lateral RaiseDumbbell Lateral Raise
  • Cable Lateral RaiseCable Lateral Raise
  • Machine Lateral RaiseMachine Lateral Raise
  • Leaning Dumbbell Lateral RaiseLeaning Dumbbell Lateral Raise
  • Behind-Back Cable Lateral RaiseBehind-Back Cable Lateral Raise
  • Incline Bench Lateral RaiseIncline Bench Lateral Raise
  • Partial Lateral RaisePartial Lateral Raise
  • Band Lateral RaiseBand Lateral Raise
  • Dumbbell Front RaiseDumbbell Front Raise
  • Cable Front RaiseCable Front Raise
  • Reverse Pec Deck - Rear Delt FocusReverse Pec Deck - Rear Delt Focus
  • Cable Rear Delt Cross FlyCable Rear Delt Cross Fly
  • Dumbbell Rear Delt FlyDumbbell Rear Delt Fly
  • Dumbbell ShrugDumbbell Shrug
  • Machine ShrugMachine Shrug
  • Machine CrunchMachine Crunch
  • Cable CrunchCable Crunch
  • Bodyweight CrunchBodyweight Crunch
  • Decline CrunchDecline Crunch
  • Hanging Knee RaiseHanging Knee Raise
  • Captain's Chair Knee RaiseCaptain's Chair Knee Raise
  • Reverse CrunchReverse Crunch
  • Cable Reverse CrunchCable Reverse Crunch
  • Stability Ball CrunchStability Ball Crunch
  • PlankPlank
  • Weighted PlankWeighted Plank
  • Side PlankSide Plank
  • Pallof PressPallof Press
  • Cable WoodchopCable Woodchop
  • Rotary Torso MachineRotary Torso Machine
  • Ab Wheel RolloutAb Wheel Rollout
  • Dead BugDead Bug
  • Bird DogBird Dog
  • Russian TwistRussian Twist
  • Battle Rope WavesBattle Rope Waves
  • Elevated Pike Push-UpElevated Pike Push-Up
  • Plank Shoulder TapPlank Shoulder Tap
  • Lying Leg RaiseLying Leg Raise
  • Band Shoulder PressBand Shoulder Press
  • Band Front RaiseBand Front Raise
  • Band CrunchBand Crunch
  • Band Pallof PressBand Pallof Press

Legs

  • Leg PressLeg Press
  • 45-Degree Leg Press45-Degree Leg Press
  • Horizontal Leg PressHorizontal Leg Press
  • Hack SquatHack Squat
  • Pendulum SquatPendulum Squat
  • Smith Machine SquatSmith Machine Squat
  • Goblet SquatGoblet Squat
  • Barbell Back SquatBarbell Back Squat
  • Front SquatFront Squat
  • Belt SquatBelt Squat
  • V-Squat MachineV-Squat Machine
  • Machine SquatMachine Squat
  • Leg ExtensionLeg Extension
  • Single-Leg ExtensionSingle-Leg Extension
  • Sissy Squat MachineSissy Squat Machine
  • Walking LungeWalking Lunge
  • Stationary LungeStationary Lunge
  • Reverse LungeReverse Lunge
  • Bulgarian Split SquatBulgarian Split Squat
  • Smith Machine Split SquatSmith Machine Split Squat
  • Dumbbell Step-UpDumbbell Step-Up
  • Curtsy LungeCurtsy Lunge
  • Cossack SquatCossack Squat
  • Seated Leg CurlSeated Leg Curl
  • Lying Leg CurlLying Leg Curl
  • Standing Leg CurlStanding Leg Curl
  • Single-Leg Seated Leg CurlSingle-Leg Seated Leg Curl
  • Dumbbell Romanian DeadliftDumbbell Romanian Deadlift
  • Barbell Romanian DeadliftBarbell Romanian Deadlift
  • Smith Machine Romanian DeadliftSmith Machine Romanian Deadlift
  • Stiff-Leg DeadliftStiff-Leg Deadlift
  • Barbell DeadliftBarbell Deadlift
  • Hip Thrust MachineHip Thrust Machine
  • Glute Drive MachineGlute Drive Machine
  • Barbell Hip ThrustBarbell Hip Thrust
  • Glute BridgeGlute Bridge
  • Banded Glute BridgeBanded Glute Bridge
  • Frog PumpFrog Pump
  • Cable Glute KickbackCable Glute Kickback
  • Glute Kickback MachineGlute Kickback Machine
  • Band Glute KickbackBand Glute Kickback
  • Cable Pull-ThroughCable Pull-Through
  • Hip Abduction MachineHip Abduction Machine
  • Cable Hip AbductionCable Hip Abduction
  • Band Hip AbductionBand Hip Abduction
  • Side-Lying Hip AbductionSide-Lying Hip Abduction
  • ClamshellClamshell
  • Hip Adduction MachineHip Adduction Machine
  • Cable Hip AdductionCable Hip Adduction
  • Standing Calf Raise MachineStanding Calf Raise Machine
  • Seated Calf Raise MachineSeated Calf Raise Machine
  • Leg Press Calf RaiseLeg Press Calf Raise
  • Donkey Calf Raise MachineDonkey Calf Raise Machine
  • Single-Leg Calf RaiseSingle-Leg Calf Raise
  • Dumbbell Calf RaiseDumbbell Calf Raise
  • Bodyweight Calf RaiseBodyweight Calf Raise
  • Tibialis RaiseTibialis Raise
  • Bodyweight SquatBodyweight Squat
  • Bodyweight Box SquatBodyweight Box Squat
  • Banded SquatBanded Squat
  • Dumbbell Sumo SquatDumbbell Sumo Squat
  • Banded Good MorningBanded Good Morning
  • Band Leg CurlBand Leg Curl
  • Sled PushSled Push
  • Reverse Nordic CurlReverse Nordic Curl
  • Stability Ball Leg CurlStability Ball Leg Curl
  • Band Leg ExtensionBand Leg Extension
  • Band Calf RaiseBand Calf Raise
  • Dumbbell Hip ThrustDumbbell Hip Thrust
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