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Workouts

Train a muscle

Tap a muscle on the map and see which exercises from the workout library train it.

Front view
Back view

Tap a muscle on the map or pick one below.

Chest

8 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: 15-20-25-20-15 stations, Eight-minute rounds × 6, All-Pro chipper

Shoulders

17 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: Pyramid supersets, EMOM 6 × 7 rounds, easy or hard, E3MOM, five rounds

Biceps

5 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6 × 7 rounds, easy or hard, Conditioning and strength AMRAP, Eight-minute rounds × 6

Triceps

11 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6 × 7 rounds, easy or hard, Pyramid supersets, 15-20-25-20-15 stations

Forearms

8 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: Conditioning and strength AMRAP, EMOM 6 × 7 rounds, easy or hard, Eight-minute rounds × 6

Abs

22 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: 15-20-25-20-15 stations, EMOM 6 × 7 rounds, easy or hard, EMOM 6, four rounds

Obliques

7 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: Descending erg sets, Pyramid supersets, 30-second partner swaps

Quads

21 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: 15-20-25-20-15 stations, EMOM 6, four rounds, EMOM 6 × 7 rounds, easy or hard

Hamstrings

21 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: All-Pro chipper, EMOM 6, four rounds, E3MOM, five rounds

Calves

16 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6, four rounds, All-Pro chipper, E3MOM, five rounds

Adductors

No exercise in the library works this muscle yet.

Try one of these:GlutesQuadsLats

Lats

6 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6 × 7 rounds, easy or hard, Conditioning and strength AMRAP, Eight-minute rounds × 6

Traps

4 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: Conditioning and strength AMRAP, EMOM 6, four rounds, EMOM 6 × 7 rounds, easy or hard

Lower back

5 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: 15-20-25-20-15 stations, Cardio down, strength up, E3MOM sets and 100 wall balls

Upper back

8 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6 × 7 rounds, easy or hard, Pyramid supersets, E3MOM stations

Neck

No exercise in the library works this muscle yet.

Try one of these:GlutesQuadsLats

Glutes

21 exercises from the library work this muscle.

As main muscle

Also worked

Workouts that work it most: EMOM 6 × 7 rounds, easy or hard, 15-20-25-20-15 stations, EMOM 6, four rounds

Sources

Credits

Both sources are open source under the MIT License.

Exercise data

exercises-dataset by Hasan Emir Yıldırım

MIT License · Copyright (c) 2026 Hasan Emir Yıldırım

Only the muscle data is used: which muscles each exercise works. No texts, images or videos from the dataset.

github.com/hasaneyldrm/exercises-datasetFull license

Exercise icons and how-to texts: Hiigym Race Timer.