Programs
Ready-to-follow training templates built on the movement-pattern approach from Basics of Training.
Movement Pattern Library
Pick any exercise that fits the pattern for your program slot. Additional programs and examples are being added regularly.
Cable Hip Abduction · Machine Hip Abduction · Banded Lateral Walk
Cable Hip Adduction · Machine Hip Adduction · Copenhagen Plank
Dumbbell Curl · Barbell Curl · Cable Curl
Dumbbell Chest Fly · Cable Fly · Pec Deck
Romanian Deadlift · Trap Bar Deadlift · Back Extension
Hip Thrust · Glute Bridge · Romanian Deadlift (RDL)
Barbell Bench Press · Dumbbell Bench Press · Machine Chest Press
Barbell Row · Cable Row · Chest-Supported Row
Chest-Supported Row · Face Pull · Rear Delt Row
Dumbbell Lateral Raise · Cable Lateral Raise · Machine Lateral Raise
Lying Leg Curl · Seated Leg Curl · Nordic Curl
Machine Leg Extension · Banded Leg Extension
Dumbbell Rear Delt Fly · Cable Reverse Fly · Machine Rear Delt Fly
Barbell Squat · Leg Press · Goblet Squat
Cable Tricep Pushdown · Overhead Tricep Extension · Skull Crusher
Bulgarian Split Squat · Walking Lunge · Step-Up
Overhead Press · Dumbbell Shoulder Press · Machine Shoulder Press
Pull-Up · Lat Pulldown · Assisted Pull-Up
Overhead Press · Landmine Press · Military Press