Exercise library
311 exercises, sorted so you can find them
The same library BIP builds your programmes from. Pick a muscle group to see the equipment options, other names for each exercise and how it's done. 199 of them work without a gym.
By muscle group
By equipment
Only got dumbbells at home, or standing at the cable machine? Start from the other end.
How to find the right exercise
Start from whichever end suits you. If you know what you want to train, pick a muscle group. If you know what you have to train with, pick the equipment: each equipment page shows everything it can do, sorted by body part. Every exercise has its own page with the starting position, the movement and the most common mistake, plus what to swap it for when the equipment is taken.
How to put a session together
- Start with the big movements. Exercises that use several joints, like the squat, bench press and barbell row, need the most strength and technique. Do them while you are fresh.
- Add isolation work after. Then come exercises that train one muscle at a time, like lateral raises or leg curls.
- Pick a few exercises and repeat them. Two or three exercises per muscle group each week go a long way. Doing the same exercises week after week is how you see whether you are getting stronger.
No gym? Everything you can do at home is under bodyweight, dumbbells and resistance bands.
Skip the choosing
Tell BIP what equipment you have and how often you train, and BIP puts the exercises together into a weekly programme with sets, reps and rest. The first week is free.
Create a programme →