Every movement, and what it is for
67 movements across the six splits. What each one trains, how much of it the programme actually calls for, and what to do instead when the equipment is taken. No form tutorials — a page cannot watch you lift.
67 movements · 9 patterns
Squat
- Back squatQuads, Glutes, Adductors · 3 × 5-8
- Front squatQuads, Glutes, Upper back · 3 × 6-10
- Goblet squatQuads, Glutes, Trunk
- Hack squatQuads, Glutes
- Leg pressQuads, Glutes · 3 × 10-15
Hinge
- Back extensionSpinal erectors, Glutes, Hamstrings
- DeadliftGlutes, Hamstrings, Spinal erectors · 3 × 3-6
- Dumbbell Romanian deadliftHamstrings, Glutes, Spinal erectors
- Glute bridgeGlutes, Hamstrings
- Hip extensionGlutes, Hamstrings
- Hip thrustGlutes, Hamstrings · 3 × 8-12
- Kettlebell swingGlutes, Hamstrings, Spinal erectors
- Rack pullGlutes, Spinal erectors, Lats
- Romanian deadliftHamstrings, Glutes, Spinal erectors · 2 × 8-12
- Trap-bar deadliftGlutes, Hamstrings, Quads
Single leg
- Bulgarian split squatQuads, Glutes, Adductors · 3 × 8-12 each leg
- Reverse lungeQuads, Glutes
- Split squatQuads, Glutes · 2 × 8-12 each leg
- Step-upQuads, Glutes
- Walking lungeQuads, Glutes, Hamstrings
Horizontal push
- Bench pressChest, Front delts, Triceps · 3 × 6-10
- Dumbbell bench pressChest, Front delts, Triceps
- Incline dumbbell pressUpper chest, Front delts, Triceps · 3 × 8-12
- Incline machine pressUpper chest, Front delts, Triceps
- Push-upChest, Front delts, Triceps
Vertical push
- Dumbbell shoulder pressFront delts, Side delts, Triceps · 3 × 8-12
- Machine shoulder pressFront delts, Triceps
- Overhead pressFront delts, Side delts, Triceps · 3 × 6-10
- Seated dumbbell pressFront delts, Side delts, Triceps
Horizontal pull
- Barbell rowMid back, Lats, Spinal erectors
- Chest-supported rowMid back, Lats, Rear delts · 3 × 8-12
- Dumbbell rowLats, Mid back, Rear delts
- Inverted rowMid back, Lats, Biceps
- Seated cable rowMid back, Lats, Rear delts · 3 × 8-12
Vertical pull
- Assisted chin-upLats, Biceps, Mid back
- Chin-upLats, Biceps, Mid back · 3 × 6-12
- Lat pulldownLats, Mid back, Biceps · 3 × 8-12
- Pull-upLats, Mid back, Biceps · 4 × 6-12
- Weighted chin-upLats, Biceps, Mid back · 4 × 5-8
Isolation
- Barbell curlBiceps · 3 × 8-12
- Cable curlBiceps
- Cable lateral raiseSide delts
- Cable rope curlBiceps, Brachialis, Forearms
- Dumbbell curlBiceps
- Dumbbell overhead extensionTriceps
- Face pullRear delts, Mid back, Rotator cuff · 3 × 12-20
- Hammer curlBiceps, Brachialis, Forearms · 2 × 10-15
- Lateral raiseSide delts · 3 × 12-20
- Leg curlHamstrings · 3 × 10-15
- Leg extensionQuads · 3 × 12-20
- Lying leg curlHamstrings
- Nordic curlHamstrings
- Overhead rope extensionTriceps · 2 × 12-20
- Reverse flyRear delts, Mid back
- Seated calf raiseCalves
- Seated leg curlHamstrings · 3 × 10-15
- Sissy squatQuads
- Skull crusherTriceps
- Standing calf raiseCalves · 4 × 10-15
- Triceps pushdownTriceps · 3 × 10-15
Core
- Cable crunchAbs
- Dead bugTrunk
- Hanging knee raiseLower abs, Hip flexors, Grip · 3 × 8-15
- Lying leg raiseLower abs, Hip flexors
- Pallof pressObliques, Trunk
- PlankTrunk · 3 × 30-45 sec
- Side plankObliques, Trunk · 2 × 30 sec each side
Which of these should you actually be doing?
That depends on how many days a week you train, and on nothing else nearly as much. Pick your days and the sessions come back movement by movement.
This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.