Exercise library

344 exercises, the same library that ships in the app. Every entry has a primary muscle, the equipment it needs and a one-line cue; the page tells you how Outrep progresses it.

344 exercises

• Ab Wheel Rollout Abs, Other
• Alternating Dumbbell Curl Biceps, Dumbbell
• Arnold Press Front delts, Dumbbell
• Assault Bike Cardio, Machine
• Assisted Pull-Up Lats, Machine
• Back Extension Lower back, Bodyweight
• Back Squat Quads, Barbell
• Band Chest Press Chest, Band
• Band Curl Biceps, Band
• Band Lateral Raise Side delts, Band
• Band Lateral Walk Abductors, Band
• Band Pull-Apart Rear delts, Band
• Band Pushdown Triceps, Band
• Band Row Upper back, Band
• Band-Assisted Pull-Up Lats, Band
• Barbell Bench Press Chest, Barbell
• Barbell Bulgarian Split Squat Quads, Barbell
• Barbell Curl Biceps, Barbell
• Barbell Glute Bridge Glutes, Barbell
• Barbell Hip Thrust Glutes, Barbell
• Barbell Lunge Quads, Barbell
• Barbell Row Upper back, Barbell
• Barbell Shrug Traps, Barbell
• Barbell Step-Up Quads, Barbell
• Battle Rope Wave Full body, Other
• Bayesian Curl Biceps, Cable
• Bear Crawl Full body, Bodyweight
• Behind-the-Back Barbell Shrug Traps, Barbell
• Behind-the-Back Wrist Curl Forearms, Barbell
• Behind-the-Neck Lat Pulldown Lats, Cable
• Behind-the-Neck Press Side delts, Barbell
• Belt Squat Quads, Machine
• Bench Dip Triceps, Bodyweight
• Bicycle Crunch Obliques, Bodyweight
• Bird Dog Lower back, Bodyweight
• Block Pull Lower back, Barbell
• Bodyweight Calf Raise Calves, Bodyweight
• Bodyweight Squat Quads, Bodyweight
• Box Jump Quads, Bodyweight
• Box Squat Glutes, Barbell
• Broad Jump Glutes, Bodyweight
• Bulgarian Split Squat Quads, Dumbbell
• Burpee Full body, Bodyweight
• Cable Crossover Chest, Cable
• Cable Crunch Abs, Cable
• Cable Curl Biceps, Cable
• Cable External Rotation Rear delts, Cable
• Cable Fly Chest, Cable
• Cable Front Raise Front delts, Cable
• Cable Glute Kickback Glutes, Cable
• Cable Hammer Curl Biceps, Cable
• Cable Hip Abduction Abductors, Cable
• Cable Hip Adduction Adductors, Cable
• Cable Internal Rotation Front delts, Cable
• Cable Lateral Raise Side delts, Cable
• Cable Pull-Through Glutes, Cable
• Cable Rear Delt Fly Rear delts, Cable
• Cable Shrug Traps, Cable
• Cable Triceps Kickback Triceps, Cable
• Cable Upright Row Side delts, Cable
• Cable Woodchop Obliques, Cable
• Captain's Chair Leg Raise Abs, Bodyweight
• Chest Dip Chest, Bodyweight
• Chest-Supported Dumbbell Row Upper back, Dumbbell
• Chest-Supported T-Bar Row Upper back, Machine
• Chin-Up Lats, Bodyweight
• Clamshell Abductors, Band
• Clean Full body, Barbell
• Clean and Jerk Full body, Barbell
• Close-Grip Barbell Curl Biceps, Barbell
• Close-Grip Bench Press Triceps, Barbell
• Close-Grip Lat Pulldown Lats, Cable
• Concentration Curl Biceps, Dumbbell
• Conventional Deadlift Lower back, Barbell
• Copenhagen Plank Adductors, Bodyweight
• Cross-Body Hammer Curl Biceps, Dumbbell
• Crunch Abs, Bodyweight
• Cuban Press Rear delts, Dumbbell
• Curtsy Lunge Glutes, Dumbbell
• Cycling Cardio, Other
• Dead Bug Abs, Bodyweight
• Dead Hang Forearms, Bodyweight
• Decline Barbell Bench Press Chest, Barbell
• Decline Crunch Abs, Bodyweight
• Decline Dumbbell Bench Press Chest, Dumbbell
• Decline Push-Up Chest, Bodyweight
• Deficit Deadlift Lower back, Barbell
• Deficit Push-Up Chest, Bodyweight
• Diamond Push-Up Triceps, Bodyweight
• Donkey Calf Raise Calves, Machine
• Donkey Kick Glutes, Bodyweight
• Drag Curl Biceps, Barbell
• Dragon Flag Abs, Bodyweight
• Dumbbell Bench Press Chest, Dumbbell
• Dumbbell Bent-Over Row Upper back, Dumbbell
• Dumbbell Curl Biceps, Dumbbell
• Dumbbell Fly Chest, Dumbbell
• Dumbbell Front Raise Front delts, Dumbbell
• Dumbbell Hip Thrust Glutes, Dumbbell
• Dumbbell Lateral Raise Side delts, Dumbbell
• Dumbbell Preacher Curl Biceps, Dumbbell
• Dumbbell Pullover Chest, Dumbbell
• Dumbbell Romanian Deadlift Hamstrings, Dumbbell
• Dumbbell Shoulder Press Front delts, Dumbbell
• Dumbbell Shrug Traps, Dumbbell
• Dumbbell Skull Crusher Triceps, Dumbbell
• Dumbbell Squat Quads, Dumbbell
• Dumbbell Squeeze Press Chest, Dumbbell
• Dumbbell Thruster Full body, Dumbbell
• Dumbbell Upright Row Side delts, Dumbbell
• Dumbbell Wrist Curl Forearms, Dumbbell
• Elliptical Cardio, Machine
• EZ-Bar Curl Biceps, Ez bar
• Face Pull Rear delts, Cable
• Farmer's Walk Forearms, Dumbbell
• Fire Hydrant Abductors, Bodyweight
• Floor Press Chest, Barbell
• Forward Lunge Quads, Dumbbell
• Frog Pump Glutes, Bodyweight
• Front Squat Quads, Barbell
• Glute Bridge Glutes, Bodyweight
• Glute Kickback Machine Glutes, Machine
• Glute-Ham Raise Hamstrings, Machine
• Goblet Squat Quads, Dumbbell
• Good Morning Hamstrings, Barbell
• Hack Squat Quads, Machine
• Hammer Curl Biceps, Dumbbell
• Handstand Push-Up Front delts, Bodyweight
• Hang Power Clean Full body, Barbell
• Hang Snatch Full body, Barbell
• Hanging Knee Raise Abs, Bodyweight
• Hanging Leg Raise Abs, Bodyweight
• High Cable Curl Biceps, Cable
• High Knees Cardio, Bodyweight
• High Pull Traps, Barbell
• High-Bar Back Squat Quads, Barbell
• High-to-Low Cable Fly Chest, Cable
• Hiking Cardio, Bodyweight
• Hip Abduction Machine Abductors, Machine
• Hip Adduction Machine Adductors, Machine
• Hip Flexor Raise Hip flexors, Cable
• Hollow Body Hold Abs, Bodyweight
• Incline Barbell Bench Press Chest, Barbell
• Incline Dumbbell Bench Press Chest, Dumbbell
• Incline Dumbbell Curl Biceps, Dumbbell
• Incline Dumbbell Fly Chest, Dumbbell
• Incline Machine Chest Press Chest, Machine
• Incline Push-Up Chest, Bodyweight
• Incline Skull Crusher Triceps, Ez bar
• Incline Treadmill Walk Cardio, Machine
• Inverted Row Upper back, Bodyweight
• Jefferson Curl Lower back, Dumbbell
• JM Press Triceps, Barbell
• Jump Rope Cardio, Other
• Jump Squat Quads, Bodyweight
• Jumping Jack Cardio, Bodyweight
• Kettlebell Clean Full body, Kettlebell
• Kettlebell Curl Biceps, Kettlebell
• Kettlebell Goblet Squat Quads, Kettlebell
• Kettlebell Press Front delts, Kettlebell
• Kettlebell Romanian Deadlift Hamstrings, Kettlebell
• Kettlebell Row Lats, Kettlebell
• Kettlebell Shrug Traps, Kettlebell
• Kettlebell Snatch Full body, Kettlebell
• Kettlebell Swing Glutes, Kettlebell
• Kroc Row Lats, Dumbbell
• L-Sit Abs, Bodyweight
• Landmine Press Chest, Barbell
• Landmine Rotation Obliques, Barbell
• Landmine Shoulder Press Front delts, Barbell
• Lat Pulldown Lats, Cable
• Lateral Lunge Adductors, Dumbbell
• Leaning Lateral Raise Side delts, Dumbbell
• Leg Extension Quads, Machine
• Leg Press Quads, Machine
• Leg Press Calf Raise Calves, Machine
• Low-Bar Back Squat Glutes, Barbell
• Low-to-High Cable Chop Obliques, Cable
• Low-to-High Cable Fly Chest, Cable
• Lying Leg Curl Hamstrings, Machine
• Lying Leg Raise Abs, Bodyweight
• Machine Chest Press Chest, Machine
• Machine Crunch Abs, Machine
• Machine Dip Triceps, Machine
• Machine High Row Lats, Machine
• Machine Hip Thrust Glutes, Machine
• Machine Lateral Raise Side delts, Machine
• Machine Preacher Curl Biceps, Machine
• Machine Pulldown Lats, Machine
• Machine Row Upper back, Machine
• Machine Shoulder Press Front delts, Machine
• Machine Triceps Extension Triceps, Machine
• Man Maker Full body, Dumbbell
• Meadows Row Lats, Barbell
• Medicine Ball Slam Abs, Medicine ball
• Mountain Climber Abs, Bodyweight
• Neck Curl Neck, Plate
• Neck Extension Neck, Plate
• Neck Harness Extension Neck, Other
• Neutral-Grip Pull-Up Lats, Bodyweight
• Nordic Hamstring Curl Hamstrings, Bodyweight
• One-Arm Dumbbell Row Lats, Dumbbell
• Outdoor Run Cardio, Bodyweight
• Outdoor Walk Cardio, Bodyweight
• Overhead Cable Extension Triceps, Cable
• Overhead Dumbbell Extension Triceps, Dumbbell
• Overhead Press Front delts, Barbell
• Overhead Squat Quads, Barbell
• Pallof Press Obliques, Cable
• Paused Bench Press Chest, Barbell
• Paused Deadlift Lower back, Barbell
• Paused Squat Quads, Barbell
• Pec Deck Chest, Machine
• Pendlay Row Upper back, Barbell
• Pendulum Squat Quads, Machine
• Pike Push-Up Front delts, Bodyweight
• Pin Squat Quads, Barbell
• Pistol Squat Quads, Bodyweight
• Plank Abs, Bodyweight
• Plank Shoulder Tap Abs, Bodyweight
• Plate Front Raise Front delts, Plate
• Plate Pinch Forearms, Plate
• Power Clean Full body, Barbell
• Power Snatch Full body, Barbell
• Preacher Curl Biceps, Ez bar
• Pull-Up Lats, Bodyweight
• Push Press Front delts, Barbell
• Push-Up Chest, Bodyweight
• Rack Pull Lower back, Barbell
• Rear Delt Fly Rear delts, Dumbbell
• Reverse Crunch Abs, Bodyweight
• Reverse Curl Forearms, Ez bar
• Reverse Hack Squat Glutes, Machine
• Reverse Hyperextension Glutes, Machine
• Reverse Lunge Glutes, Dumbbell
• Reverse Pec Deck Rear delts, Machine
• Reverse Sled Drag Quads, Sled
• Reverse Wrist Curl Forearms, Barbell
• RKC Plank Abs, Bodyweight
• Romanian Deadlift Hamstrings, Barbell
• Rope Pushdown Triceps, Cable
• Rowing Machine Cardio, Machine
• Russian Twist Obliques, Plate
• Safety Bar Squat Quads, Barbell
• Sandbag Carry Full body, Other
• Seal Row Upper back, Barbell
• Seated Barbell Overhead Press Front delts, Barbell
• Seated Cable Row Upper back, Cable
• Seated Calf Raise Calves, Machine
• Seated Dumbbell Lateral Raise Side delts, Dumbbell
• Seated Dumbbell Shoulder Press Front delts, Dumbbell
• Seated Good Morning Lower back, Barbell
• Seated Leg Curl Hamstrings, Machine
• Seated Rear Delt Fly Rear delts, Dumbbell
• Shuttle Run Cardio, Bodyweight
• Side Bend Obliques, Dumbbell
• Side Plank Obliques, Bodyweight
• Single-Arm Cable Pushdown Triceps, Cable
• Single-Arm Cable Row Lats, Cable
• Single-Arm Dumbbell Press Front delts, Dumbbell
• Single-Arm Lat Pulldown Lats, Cable
• Single-Arm Overhead Extension Triceps, Dumbbell
• Single-Leg Calf Raise Calves, Dumbbell
• Single-Leg Extension Quads, Machine
• Single-Leg Hip Thrust Glutes, Bodyweight
• Single-Leg Press Quads, Machine
• Single-Leg Romanian Deadlift Hamstrings, Dumbbell
• Sissy Squat Quads, Bodyweight
• Sit-Up Abs, Bodyweight
• Ski Erg Cardio, Machine
• Skull Crusher Triceps, Ez bar
• Sled Drag Hamstrings, Sled
• Sled Push Quads, Sled
• Slider Leg Curl Hamstrings, Other
• Smith Machine Bench Press Chest, Smith machine
• Smith Machine Calf Raise Calves, Smith machine
• Smith Machine Incline Press Chest, Smith machine
• Smith Machine Shoulder Press Front delts, Smith machine
• Smith Machine Shrug Traps, Smith machine
• Smith Machine Squat Quads, Smith machine
• Snatch Full body, Barbell
• Snatch-Grip Deadlift Upper back, Barbell
• Spider Curl Biceps, Dumbbell
• Split Jerk Front delts, Barbell
• Split Squat Quads, Dumbbell
• Spoto Press Chest, Barbell
• Sprint Cardio, Bodyweight
• Stair Climber Cardio, Machine
• Standing Ab Wheel Rollout Abs, Other
• Standing Calf Raise Calves, Machine
• Standing Leg Curl Hamstrings, Machine
• Stationary Bike Cardio, Machine
• Step-Up Quads, Dumbbell
• Stiff-Leg Deadlift Hamstrings, Barbell
• Straight-Arm Pulldown Lats, Cable
• Suitcase Carry Obliques, Dumbbell
• Sumo Deadlift Glutes, Barbell
• Sumo Squat Adductors, Dumbbell
• Suspension Chest Press Chest, Suspension
• Suspension Row Upper back, Suspension
• Swimming Cardio, Bodyweight
• Swiss Ball Leg Curl Hamstrings, Other
• T-Bar Row Upper back, Barbell
• Tate Press Triceps, Dumbbell
• Tempo Squat Quads, Barbell
• Thruster Full body, Barbell
• Tibialis Raise Calves, Bodyweight
• Tire Flip Full body, Other
• Toes to Bar Abs, Bodyweight
• Trap Bar Deadlift Quads, Trap bar
• Trap Bar Shrug Traps, Trap bar
• Treadmill Run Cardio, Machine
• Treadmill Walk Cardio, Machine
• Triceps Dip Triceps, Bodyweight
• Triceps Kickback Triceps, Dumbbell
• Triceps Pushdown Triceps, Cable
• Turkish Get-Up Full body, Kettlebell
• Underhand Barbell Row Lats, Barbell
• Underhand Lat Pulldown Lats, Cable
• Upright Row Side delts, Barbell
• V-Up Abs, Bodyweight
• Walking Lunge Quads, Dumbbell
• Wall Ball Full body, Medicine ball
• Wall Sit Quads, Bodyweight
• Weighted Back Extension Lower back, Plate
• Weighted Chest Dip Chest, Other
• Weighted Chin-Up Lats, Other
• Weighted Crunch Abs, Plate
• Weighted Plank Abs, Plate
• Weighted Pull-Up Lats, Other
• Weighted Push-Up Chest, Plate
• Weighted Sit-Up Abs, Plate
• Weighted Triceps Dip Triceps, Other
• Wide-Grip Barbell Curl Biceps, Barbell
• Wide-Grip Pull-Up Lats, Bodyweight
• Wide-Grip Seated Cable Row Upper back, Cable
• Wide-Stance Leg Press Adductors, Machine
• Wrist Curl Forearms, Barbell
• Wrist Roller Forearms, Other
• Yates Row Lats, Barbell
• Yoke Walk Full body, Other
• Z Press Front delts, Barbell
• Zercher Squat Quads, Barbell
• Zottman Curl Biceps, Dumbbell

Measured as: weight × reps, reps, time, distance + time. Bodyweight and reps-only exercises progress by reps; everything with a load progresses by double progression.