Exercise library
190 exercises, each with the muscles it works and how Sets Ahead progresses it, most with an animation and technique cues.
Strength 133 exercises
Horizontal press
- Bench PressChest, Triceps, Front delts
- Close-Grip Bench PressTriceps, Chest, Front delts
- Decline Push-upsChest, Front delts, Triceps
- Diamond Push-upsTriceps, Chest, Front delts
- Dumbbell Bench PressChest, Triceps, Front delts
- Incline Push-upsChest, Triceps, Front delts
- Knee Push-upsChest, Triceps, Front delts
- Machine Chest PressChest, Triceps, Front delts
- Push-upsChest, Triceps, Front delts
- Wide Push-upsChest, Front delts, Triceps
Vertical press
- Arnold PressFront delts, Side delts, Triceps
- Dumbbell Shoulder PressFront delts, Triceps, Side delts
- Handstand Push-upsFront delts, Triceps, Side delts
- Kettlebell PressFront delts, Triceps, Side delts
- Machine Shoulder PressFront delts, Triceps, Side delts
- Overhead PressFront delts, Side delts, Triceps
- Pike Push-upsFront delts, Triceps, Side delts
- Push PressFront delts, Triceps, Side delts
Vertical pull
- Assisted Chin-upsLats, Biceps, Upper back
- Assisted Pull-upsLats, Biceps, Upper back
- Chin-upsLats, Biceps, Upper back
- Close Neutral-Grip Lat PulldownLats, Biceps, Upper back
- Close-Grip Lat PulldownLats, Biceps, Upper back
- Dumbbell PulloverLats, Chest, Triceps
- Lat PulldownLats, Biceps, Upper back
- Neutral-Grip Pull-upsLats, Biceps, Upper back
- Pull-upsLats, Upper back, Biceps
Dips
Biceps
- Barbell CurlBiceps, Forearms
- Bayesian CurlBiceps
- Cable Bar CurlBiceps, Forearms
- Concentration CurlBiceps
- Dumbbell CurlBiceps, Forearms
- EZ-Bar CurlBiceps, Forearms
- Hammer CurlBiceps, Forearms
- Incline Dumbbell CurlBiceps, Forearms
- Kettlebell CurlBiceps, Forearms
- Lying Cable CurlBiceps
- Reverse Barbell CurlForearms, Biceps
Squat
- Dumbbell ThrusterQuads, Glutes, Front delts
- Front SquatQuads, Glutes, Upper back
- Goblet SquatQuads, Glutes, Adductors
- Hack SquatQuads, Glutes
- Leg PressQuads, Glutes, Adductors
- Leg Press (High, Narrow)Glutes, Quads, Hamstrings
- Pistol SquatQuads, Glutes, Adductors
- Single-Leg Leg PressQuads, Glutes
- SquatQuads, Glutes, Adductors
- ThrusterQuads, Glutes, Front delts
- Wall SitQuads, Glutes
- Zercher SquatQuads, Glutes, Adductors
Knee extension
Lunge
Rotation
Triceps
- Barbell Skull CrusherTriceps
- Cross-Body Cable Triceps ExtensionTriceps
- Dumbbell Skull CrusherTriceps
- EZ-Bar Skull CrusherTriceps
- Machine Triceps PressTriceps, Chest
- Overhead Cable Triceps ExtensionTriceps
- Overhead Cable Triceps Extension (High)Triceps
- Overhead Dumbbell Triceps ExtensionTriceps
- Triceps Pushdown (Bar)Triceps
Core
- Bird DogLower back, Abs, Glutes
- CrunchAbs
- Dead BugAbs
- Hanging Knee RaiseAbs, Obliques, Forearms
- Hanging Leg RaiseAbs, Obliques, Forearms
- Hollow HoldAbs
- Kneeling Ab Wheel RolloutAbs, Obliques, Lats
- Lying Leg RaiseAbs
- Oblique CrunchObliques, Abs
- PlankAbs, Obliques
- Plank to Push-upAbs, Triceps, Chest
- Side PlankObliques, Abs
- SupermanLower back, Glutes, Upper back
- Toes-to-BarAbs, Obliques, Lats
- V-upsAbs, Obliques
Rear delts
Horizontal pull
- Barbell RowUpper back, Lats, Rear delts
- Chest-Supported Dumbbell RowUpper back, Lats, Rear delts
- Close-Grip Cable RowLats, Upper back, Biceps
- Dumbbell RowLats, Upper back, Rear delts
- Inverted RowUpper back, Lats, Biceps
- Kettlebell RowLats, Upper back, Biceps
- Machine RowUpper back, Lats, Rear delts
- T-Bar RowUpper back, Lats, Rear delts
- Wide-Grip Cable RowUpper back, Rear delts, Lats
Hinge
- Back ExtensionLower back, Glutes, Hamstrings
- DeadliftGlutes, Hamstrings, Lower back
- Dumbbell Romanian DeadliftHamstrings, Glutes, Lower back
- Glute BridgeGlutes, Hamstrings
- Hip ThrustGlutes, Hamstrings
- Jefferson CurlLower back, Hamstrings
- Paused DeadliftGlutes, Hamstrings, Lower back
- Romanian DeadliftHamstrings, Glutes, Lower back
- Single-Leg Glute BridgeGlutes, Hamstrings
- Stiff-Leg DeadliftHamstrings, Glutes, Lower back
- Sumo DeadliftGlutes, Quads, Adductors
Upright row
Leg curl
Chest fly
Calves
Conditioning 21 exercises
Vertical press
Olympic lift
Jumps
Cardio 10 exercises
Running
Cycling
Stretching 26 exercises
Stretching and mobility
- 90/90 Hip StretchNo equipment
- Butterfly StretchNo equipment
- Child's PoseNo equipment
- Cobra StretchNo equipment
- Couch StretchNo equipment
- Cross-Body Shoulder StretchNo equipment
- Deep Squat HoldNo equipment
- Doorway Chest StretchNo equipment
- Downward DogNo equipment
- Frog StretchNo equipment
- Kneeling Hip Flexor StretchNo equipment
- Kneeling Lat StretchNo equipment
- Overhead Triceps StretchNo equipment
- Pigeon PoseNo equipment
- Seated Hamstring StretchNo equipment
- Seated Spinal TwistNo equipment
- Standing Hamstring StretchNo equipment
- Standing Quad StretchNo equipment
- Standing Side StretchNo equipment
- Supine Pigeon StretchNo equipment
- Thread the NeedleNo equipment
- Upper Trap StretchNo equipment
- Wall Biceps StretchNo equipment
- Wall Calf StretchNo equipment
- World's Greatest StretchNo equipment
- Wrist Flexor StretchNo equipment