TRAINING GUIDE

Training guides by muscle group

Find exercises by what you want to train. All 400+ exercises in Tailrep, sorted by muscle group and equipment, ready to log in the app.

Pick a muscle group

Chest59 exercisesBench press and everything else that targets the chest. Upper, mid, and lower respond to different angles, so varying the incline is the basic move.

Back87 exercisesDeadlifts, pull-ups, and the rest of the back work. Lats, traps, and erectors do different jobs, so you vary the direction you pull.

Shoulders65 exercisesPresses, raises, and the rest of the shoulder work. Front, side, and rear delts handle different movements, and the rear tends to lag because the front already works during chest days.

Arms78 exercisesCurls, extensions, and the rest of the arm work. Arms already assist on chest and back days, so single-joint work belongs later in the session.

Legs96 exercisesSquats and everything else for the legs. Quads, hamstrings, adductors, and calves cover a lot of ground, so you need both knee-dominant and hip-dominant work.

Glutes80 exercisesHip thrusts, Romanian deadlifts, and the rest of the glute work. Glute max and medius respond to different movements, so pair extension with abduction.

Core57 exercisesPlanks, crunches, and the rest of the core work. Rectus, obliques, and transverse do different jobs, and the exercises split between timed and rep-based.

Start with today's first set.