Exercise Guides
Choose Exercises You Can Perform, Progress and Recover From
Use these evidence-led guides to understand technique, muscle emphasis, useful variations and practical programming—without pretending that one exercise is mandatory for everyone.
How to Use These Guides
Each guide answers a specific training decision: how to perform the exercise, which muscles it trains, how variations change the movement and how to programme it for muscle growth.
Do not collect exercises for their own sake. Choose a small group that covers the required movement patterns, suits your body and equipment, and can be progressed with a consistent technique standard.
Lower-Body Training & Exercise Guides
Start with the complete programming guide, then use the exercise pages to solve specific questions about setup, technique and progression.
Leg Training for Muscle Growth
Build a complete leg programme with the right mix of knee-dominant work, hip hinges, leg curls, unilateral training and calves—plus practical volume, progression and two ready-to-use workout structures.
Build your leg programme
Bulgarian Split Squat
Learn how stride length, torso position and knee travel influence quad and glute emphasis—and how to build a stable setup.
Romanian Deadlift
Understand usable depth, knee position, hamstring and glute loading, bar path and the difference from a stiff-leg deadlift.
Leg Press
Set foot position and depth around your structure and machine—not myths about isolating the inner quad, outer quad or hamstrings.
Leg Curl
Compare seated and lying leg curls, set up the machine and progress your hamstring training with controlled range and practical coach notes.
Chest Training & Exercise Guides
Start with the complete programming guide, then compare presses and direct chest exercises by setup, range, stability and progression.
Chest Training for Muscle Growth
Build a complete chest programme with complementary pressing angles, direct chest work, practical weekly volume, progression and two ready-to-use workout structures.
Build your chest programme
Bench Press
Choose a useful grip, stable setup and repeatable touch point while progressing the bar without shrinking the range.
Incline Dumbbell Press
Choose a practical incline, comfortable elbow path and repeatable depth while understanding upper-chest versus anterior-delt emphasis.
Machine Chest Press
Set the seat, handles and starting depth around your body while using the machine’s stability to train the chest hard.
Cable Fly
Choose a comfortable pulley height, arm path and stretch while keeping the movement a fly rather than another press.
Back Exercise Guides
Vertical and horizontal pulls overlap, but they can serve different roles. Start with a comfortable grip and a movement you can load consistently.
Lat Pulldown
Compare grip choices, learn a repeatable front-pulldown technique and avoid turning every heavy repetition into a row.
Seated Cable Row
Learn a repeatable horizontal pull, choose a comfortable grip and progress without uncontrolled swinging, with coach notes from Alex and Sylvia.
Shoulder Exercise Guides
Isolation work can complement pressing by giving the lateral deltoid direct work with relatively little systemic fatigue.
Cable Lateral Raise
Learn cable height, handle and cuff options, comfortable arm paths and a progression method suited to small load increments.
A Simple Exercise-Selection Framework
An exercise earns its place in your programme when it solves a training need and remains productive over time. Use these three checks before adding another variation.
Which muscle region or movement pattern is missing from the programme?
Can you perform it comfortably through a useful and repeatable range?
Can you add reps or load while the technique standard remains stable?
What Every Exercise Still Needs
An exercise cannot compensate for sets that are consistently too easy to stimulate adaptation.
More exercises and sets are not automatically better when performance and recovery decline.
Keep the setup and range consistent enough that added reps or load represent real progress.