Click any muscle group to see exercises, split day, stretches, and mobility work.
Select a Muscle Group
Click any highlighted region on the front or back view to see exercises, split day, stretches, and mobility work.
| Muscle Group | Split Day | Exercises | Stretches | Mobility |
|---|---|---|---|---|
| Quads | Legs | Goblet Squat, Split Squat, Deficit Reverse Lunge | Quad stretch, Hip flexor stretch | Ankle mobilization |
| Glutes | Legs | Hip Thrust, Goblet Squat, RDL, Deficit Reverse Lunge, Split Squat, Deadlift | Pigeon pose, Glute stretch | Hip opener (90/90) |
| Hamstrings | Legs | RDL, Hip Thrust, Deadlift | Hamstring stretch | Hip opener |
| Calves | Legs | Goblet Squat (stabilizer), Deficit Reverse Lunge (stabilizer) | Calf stretch | Ankle mobilization, Ankle circles |
| Hip Flexors | Legs | Deficit Reverse Lunge (stabilizer), Split Squat | Hip flexor stretch, Pigeon pose | Hip opener (90/90) |
| Chest | Chest + Tri | Bench Press, Incline DB Press, Cable Fly | Chest doorway stretch | Upper back mobility |
| Triceps | Chest + Tri | Tricep Extension (OH), Tricep Pushdown, Bench Press, Shoulder Press | Tricep stretch | Shoulder mobility |
| Front Delts | Shoulders | Shoulder Press, Bench Press, Incline DB Press | Front delt stretch | Shoulder band pull-aparts |
| Lateral Delts | Shoulders | Lateral Raise, Shoulder Press | Front delt stretch | Wall slides |
| Rear Delts | Shoulders | Face Pull | Trap stretch | Band pull-aparts, Shoulder dislocates |
| Lats | Back + Bi | Chin-Up / Lat Pulldown / Seated Row, Deadlift | Lat stretch | Upper back rotation |
| Upper Back | Back + Bi | Chin-Up / Seated Row, Face Pull | Trap stretch | Upper back (cat-cow, thread the needle) |
| Lower Back | Back + Bi | RDL, Deadlift | Child's pose | Cat-cow, Upper back rotation |
| Traps | Back + Bi | Deadlift, Face Pull, Chin-Up (upper trap) | Trap stretch | Band pull-aparts |
| Biceps | Back + Bi | Bicep Curl, Concentration Curl, Chin-Up | Bicep wall stretch | — |
| Abs / Core | Shoulders + Abs | Ab Crunch (cable), Reverse Crunch, Goblet Squat (stabilizer) | — | Cat-cow, Upper back rotation |
| Forearms | Back + Bi | Deadlift (grip), Bicep Curl, Chin-Up | Wrist flexor stretch | — |