Muscles
Muscle groups and how to train them
Each muscle page explains what the muscle does, where it attaches and which movement patterns load it, then lists the exercises that train it most effectively.
Most lifters grow well on roughly 10 to 20 hard sets per muscle per week, spread over two or more sessions. Start near the low end and add sets as recovery allows.
Upper body
- Chest Pushes the arms forward and across the body (horizontal adduction), as in a press or a hug. 174 exercises · ranked picks and sample workouts
- Lats Pulls the upper arm down and back toward the body (shoulder extension and adduction). 93 exercises · ranked picks and sample workouts
- Shoulders The front (anterior) deltoid raises the arm forward and helps in pressing. 166 exercises · ranked picks and sample workouts
- Traps Upper fibres lift the shoulder blades (shrugging). 124 exercises · ranked picks and sample workouts
Arms
Core
Lower body
- Calves Points the foot down (plantar flexion), as in rising onto your toes. 66 exercises · ranked picks and sample workouts
- Glutes Extends the hip (driving it forward), as in standing up from a squat. 168 exercises · ranked picks and sample workouts
- Hamstrings Bends the knee. 30 exercises · ranked picks and sample workouts
- Quads Straightens the knee. 48 exercises · ranked picks and sample workouts
Sources
See your weekly sets per muscle
FitStack counts the hard sets each muscle gets from every workout you log and shows them on a body map, so you can see what is undertrained.
Launching on iOS and Android.