Chargement des exercices...
Bibliothèque d'exercices
Chaque mouvement,
programmé.
Chaque exercice que l'IA peut intégrer à votre plan, dans un seul catalogue que vous pouvez parcourir.
Mouvement de poussée
Une poignée d'options pectoraux.
150+ autres après inscription
Mouvement de charnière
Une poignée d'options charnière.
150+ autres après inscription
Comment le coaching l'utilise
Du catalogue à votre calendrier.
01
Sélection du catalogue
Tiré de la bibliothèque, étiqueté selon votre niveau et votre équipement.
02
Programmé
Intégré dans votre semaine avec séries, répétitions et charges cibles.
03
Enregistré
Poids, répétitions, RPE · chaque série que vous terminez alimente le modèle.
04
Adapté
Le plan de la semaine prochaine est réécrit à partir de ce que vous avez enregistré.
Full catalog
Every exercise, indexed.
chest
- Smith Machine Bench Press
- Squeeze Press (Dumbbell)
- Cable Fly (Mid)
- Cable Crossover (Low to High)
- Weighted Push-Up
- Single-Arm Cable Press
- Ring Dips (Chest Lean)
- Flat Barbell Bench Press
- Flat Dumbbell Bench Press
- Decline Barbell Bench Press
- Cable Chest Press
- Flat Dumbbell Fly
- Incline Cable Fly
- Dips
- Deficit Push-Up (Hands on Handles)
- Incline Dumbbell Bench Press
- Machine Chest Press
- Incline Dumbbell Fly
- Push-Up
- Cable Crossover (High to Low)
- Guillotine Press
- Flat Dumbbell Press
- Incline Barbell Bench Press
- Decline Dumbbell Bench Press
- Cable Fly
- Pec Deck
- Incline Smith Machine Press
- Barbell Floor Press
- Dumbbell Floor Press
- Svend Press
- Single-Arm Cable Crossover
- High to Low Cable Fly
- Decline Push-Up
- Deficit Push-Up
- Dumbbell Pullover
- Plate Press
back
- One-Arm Dumbbell Row
- Kroc Row
- Straight-Arm Pulldown
- Lat Pulldown
- T-Bar Row
- Dumbbell Shrug
- Farmer's Walk
- Pull-Up
- Dumbbell Row
- Cable Row
- Rack Pull
- Close-Grip Lat Pulldown
- Neutral Grip Pulldown
- Barbell Row
- Machine Row
- Chest-Supported Row
- Barbell Shrug
- Meadows Row
- Chin-Up
- Pendlay Row
- Inverted Row
- Single-Arm Lat Pulldown
- Wide-Grip Pull-Up
- Weighted Pull-Up
- Assisted Pull-Up
- Single-Arm Cable Row
- Snatch Grip Deadlift
- Smith Machine Row
- Machine Pullover
- Behind-the-Neck Pulldown
- Suitcase Carry
shoulders
- Shrugs
- Standing Dumbbell Y-Press
- Bradford Press
- Overhead Barbell Press
- Reverse Fly
- Pike Push-Up
- Front Raise
- Seated Overhead Press (Machine)
- Overhead Plate Front Raise
- Behind-the-Neck Press
- Handstand Push-Up
- Upright Row
- Landmine Press
- Machine Lateral Raise
- Dumbbell Cuban Press
- Dumbbell Shoulder Press
- Machine Shoulder Press
- Cable Lateral Raise
- Seated Dumbbell Lateral Raise
- Face Pull (Cable)
- Dumbbell Y-Raise
- Arnold Press
- Dumbbell Lateral Raise
- Face Pull
- Rear Delt Machine
- Cable Rear Delt Fly
- Push Press
- Z Press
- Barbell Upright Row
- Dumbbell Upright Row
- Cable Upright Row
- Dumbbell Front Raise
- Plate Front Raise
- Cable Front Raise
- Leaning Cable Lateral Raise
- Y Raise
- Viking Press
- Prone Rear Delt Raise
arms
- Zottman Curl
- Skull Crusher (EZ Bar)
- Dumbbell Curl
- Hammer Curl
- EZ Bar Curl
- Concentration Curl
- Spider Curl
- Tricep Pushdown
- Overhead Tricep Extension
- Tricep Kickback
- Close-Grip Push-Up
- Incline Dumbbell Curl
- Cable Curl
- Preacher Curl
- Skull Crushers
- Wrist Curl
- Reverse Wrist Curl
- Reverse-Grip Pushdown
- Overhead Rope Extension
- Triceps Pushdown (Rope)
- JM Press
- Barbell Curl
- Cable Overhead Extension
- Close-Grip Bench Press
- Straight Bar Pushdown
- Reverse Grip Pushdown
- Kickbacks
- Overhead Dumbbell Extension
- Dips (Triceps Focus)
- Reverse Curl
- Drag Curl
- Bayesian Cable Curl
- Machine Preacher Curl
- Rope Hammer Curl
- Cross-Body Hammer Curl
- Wide-Grip Barbell Curl
- Close-Grip Barbell Curl
- Seated Dumbbell Curl
- High Cable Curl
- Bench Dip
- Diamond Push-Up
- Dumbbell Overhead Extension
- Single-Arm Overhead Cable Extension
- Tate Press
- Decline Skull Crusher
- Machine Tricep Extension
- V-Bar Pushdown
- Behind Back Wrist Curl
- Wrist Roller
- Plate Pinch
legs
- Front Squat
- Bulgarian Split Squat
- Reverse Lunge
- Sissy Squat
- Conventional Deadlift
- Leg Extension
- Seated Leg Curl
- Standing Calf Raise
- Glute Bridge
- Glute Ham Raise
- Donkey Calf Raise
- Back Squat
- Leg Press
- Smith Machine Squat
- Trap Bar Deadlift
- Stiff-Leg Deadlift
- Hip Abductor
- Barbell Hip Thrust
- Bodyweight Squat
- Step-Ups
- Hack Squat
- Walking Lunge
- Romanian Deadlift
- Lying Leg Curl
- Cable Kickback
- Calf Press on Leg Press Machine
- Single-Leg Calf Raise
- Farmer's Walk on Toes
- Goblet Squat
- Step-Up
- Sumo Deadlift
- Good Morning
- Seated Calf Raise
- Hip Adductor
- Cable Pull-Through
- Pendulum Squat
- Belt Squat
- Box Squat
- Pause Squat
- Zercher Squat
- Dumbbell Split Squat
- Lateral Lunge
- Curtsy Lunge
- Pistol Squat
- Wall Sit
- Single-Leg Leg Press
- Single-Leg Extension
- Heels-Elevated Goblet Squat
- Smith Machine Lunge
- Nordic Curl
- Single-Leg Romanian Deadlift
- B-Stance Romanian Deadlift
- Dumbbell Romanian Deadlift
- Single-Leg Hip Thrust
- Machine Hip Thrust
- Kettlebell Swing
- Frog Pump
- Standing Leg Curl
- Cable Hip Abduction
- Banded Lateral Walk
- Single-Leg Glute Bridge
- Dumbbell Stiff-Leg Deadlift
- Deficit Deadlift
- Smith Machine Calf Raise
- Tibialis Raise
- Dumbbell Thruster
core
- V-Ups
- Side Plank
- Hollow Body Hold
- Russian Twist
- Dead Bug
- Crunch
- Mountain Climbers
- Knee Tuck (Hanging)
- Sit-Up
- Stability Ball Rollout
- Plank
- Cable Crunch
- Hanging Leg Raise
- Dead Hang
- Standing Cable Crunch
- Cable Woodchopper
- Ab Rollout
- Cable Woodchop
- Flutter Kicks
- Bicycle Crunch
- Toe Touches
- Bird Dog
- Dragon Flag
- Pallof Press
- Decline Sit-Up
- Lying Leg Raise
- Hollow Hold
- Mountain Climber
- V-Up
- Toes-to-Bar
- Reverse Crunch
- Machine Crunch
- Oblique Crunch
- Medicine Ball Slam
Recevez votre plan. Gratuit.
Dites-nous votre objectif. Nous construirons le programme à partir du catalogue.
Construire mon plan