TitanScript specification

TitanScript is a domain-specific language for defining structured workout programs in Titan. It is designed to be human-readable and concise, while supporting complex periodization, progression logic, and custom scripting.

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1. Document structure

A TitanScript document can represent a full program or a standalone session.

Full program

StrongLifts 5x5
  description: "Simple and effective strength program"
  levels: [beginner]
  duration: 45
  repeat: 6

## Week A

### Workout A
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bench Press (barbell) | 5x5
Bent Over Row (barbell) | 5x5

Standalone session

### Push Day
Bench Press (barbell) | 3x8 80%1RM
Overhead / Shoulder Press (barbell) | 3x8 @8RPE
Incline Press (dumbbell) | 3x10-12

If the first meaningful line is a ### header or an exercise line, it's parsed as a standalone session.

2. Program header

The first non-empty line is the program name. Indented lines that follow are metadata fields.

Field	Type	Required	Description
`description`	string	No	Detailed description (quoted or heredoc)
`blurb`	string	No	One-line summary (quoted or heredoc)
`levels`	list	No	Target levels: `beginner`, `intermediate`, `advanced`
`duration`	integer	No	Average session length in minutes
`repeat`	integer	No	Number of times to repeat the entire sequence of weeks (default: 1)
`variables`	block	No	Training max / 1RM values per exercise

2.1. Heredoc syntax

For multi-line values, use heredoc syntax with any marker word:

  description: <<END
This is a multi-line description.

It can contain "quotes", markdown, and blank lines.
END

2.2. Variables block

Define training max or 1RM values for exercises:

  variables:
    Squat (barbell) | tm: 300lb
    Bench Press (barbell) | tm: 225lb
    Deadlift (barbell) | 1rm: 500lb

3. Hierarchy

TitanScript uses markdown-style headers to define a four-level hierarchy:

# Phase Name (repeat: N)
## Cycle/Week Name (repeat: N)
### Session/Day Name (repeat: N)
Exercise | sets | properties

Each level supports an optional (repeat: N) suffix. Repeats compose multiplicatively. A program with repeat: 2, one phase, and one cycle with repeat: 4 produces 8 total weeks.

When headers are omitted, defaults are created automatically. You can write a minimal program with just ### Day headers and exercises.

4. Exercises

Exercise lines use | (pipe) to separate sections:

Exercise Name | sets | properties

Exercise names must match a valid exercise in Titan's exercise database. Names are case-insensitive and may contain parentheses for equipment or slashes:

Bench Press (barbell) | 3x8
Squat (smith machine) | 5x5
Pull Up - Weighted | 3x8
Overhead / Shoulder Press (barbell) | 5x5

5. Set specifications

Sets are defined after the first |. Multiple set specs are comma-separated.

5.1. Basic format

Pattern	Example	Description
`NxR`	`3x8`	N sets of R reps
`NxR-R`	`3x8-12`	N sets with rep range
`NxR+`	`1x5+`	N sets with minimum R reps (open-ended)
`1xAMRAP`	`1xAMRAP`	As many reps as possible

5.2. Intensity modifiers

Intensity can be written before or after the set count:

Modifier	Example	Description
Weight	`3x8 225lb` or `225lb 3x8`	Absolute weight in pounds
Weight	`5x5 100kg` or `100kg 5x5`	Absolute weight in kilograms
%1RM	`5x5 80%1RM` or `80%1RM 5x5`	Percentage of one-rep max
%TM	`3x5 85%TM` or `85%TM 3x5`	Percentage of training max
RPE	`3x8 @8RPE` or `@8RPE 3x8`	Rate of perceived exertion

Modifiers can be combined: 1x5+ 85%1RM @9RPE

5.3. Combining set specs

Multiple set specs in one section are comma-separated:

Squat (barbell) | 1x5 65%TM, 1x5 75%TM, 1x5+ 85%TM
Bench Press (barbell) | 3x8 75%1RM, 1x5+ 80%1RM

6. Exercise properties

Properties are specified in additional | sections after the sets:

Property	Example	Description
`rest:`	`rest: 180`	Rest timer in seconds
`notes:`	`notes: "Pause at bottom"`	Notes shown during workout
`superset:`	`superset: A`	Group exercises into a superset
`progress:`	`progress: { ... }`	Progression script (see section 7)

Example with multiple properties:

Squat (barbell) | 5x5 225lb | rest: 180 | notes: "Go deep" | superset: A

7. Progression

Progression scripts define how weight, reps, or other variables change after each workout. Scripts are written in { } blocks using a JavaScript-like syntax.

7.1. Inline script

Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }

7.2. Multi-line script

Squat (barbell) | 5x5 | progress: {
  if (allComplete) {
    weights += 5lb
    state.fails = 0
  } else {
    state.fails += 1
    if (state.fails >= 3) {
      weights *= 0.9
      state.fails = 0
    }
  }
}

7.3. Initial state

State variables can be initialized with a (key: value) header before the block:

Squat (barbell) | 5x5 | progress: (fails: 0, streak: 0) {
  if (allComplete) {
    state.streak += 1
    if (state.streak >= 2) {
      weights += 5lb
      state.streak = 0
    }
  } else {
    state.streak = 0
    state.fails += 1
  }
}

7.4. Common patterns

Linear progression (add weight when all reps hit):

progress: { if (allComplete) { weights += 5lb } }

Linear with deload (reduce weight after 3 failures):

progress: (fails: 0) {
  if (allComplete) {
    weights += 5lb
    state.fails = 0
  } else {
    state.fails += 1
    if (state.fails >= 3) {
      weights *= 0.9
      state.fails = 0
    }
  }
}

Double progression (increase reps, then weight):

progress: {
  if (allComplete) {
    if (reps[0] >= 12) {
      reps = 8
      weights += 5lb
    } else {
      reps += 1
    }
  }
}

Total reps threshold:

progress: { if (totalReps >= 30) { weights += 5lb } }

Training max increase (e.g. after a 5/3/1 cycle):

progress: {
  if (weekInPhase == 3) {
    trainingMax += 5lb
  }
}

8. Expression language

The progression script language supports:

8.1. Types

Numbers: 1, 3.5, 100
Weights: 5lb, 10kg (number + unit)
Booleans: comparisons return true/false

Note: 80%1RM in set specs is an intensity modifier (80 as a percentage of 1RM). Inside scripts, weight literals like 5lb are used directly.

8.2. Operators

Category	Operators
Arithmetic	`+` `-` `*` `/`
Comparison	`>` `<` `>=` `<=` `==` `!=`
Logical	`&&` `\|\|` `!`
Assignment	`=` `+=` `-=` `*=` `/=`

8.3. Control flow

if (condition) {
  ...
} else if (condition) {
  ...
} else {
  ...
}

// Ternary
condition ? valueIfTrue : valueIfFalse

// For loop (1-indexed iterator)
for (var.i in array) {
  ...
}

8.4. Variables

Helper variables (read-only):

Variable	Description
`allComplete`	True if every set hit its prescribed reps
`totalReps`	Sum of all completed reps

Position variables (read-only, 1-indexed, accounts for repeats):

Variable	Description
`programDay`	Overall day number across the program
`programWeek`	Overall week number across the program
`phaseNumber`	Which phase (1-indexed)
`weekInPhase`	Week number within the current phase
`dayInWeek`	Session number within the current week

Set arrays (0-indexed):

Variable	Writable	Description
`weights[n]`	Yes	Prescribed weight for set n
`reps[n]`	Yes	Prescribed reps for set n
`minReps[n]`	Yes	Minimum reps for set n
`rpe[n]`	Yes	Prescribed RPE for set n
`pct1RM[n]`	Yes	%1RM for set n
`pctTM[n]`	Yes	%TM for set n
`timers[n]`	Yes	Rest timer for set n (seconds)
`amraps[n]`	Yes	AMRAP flag for set n (0 or 1)
`completedReps[n]`	No	Actual reps completed
`completedWeights[n]`	No	Actual weight lifted
`completedRPE[n]`	No	Actual RPE reported

Use [*] to target all sets: weights[*] += 5lb

Shorthand aliases: w (weights), r (reps), mr (minReps), cr (completedReps), cw (completedWeights)

Exercise-level variables:

Variable	Writable	Description
`oneRM`	Yes	One-rep max
`trainingMax`	Yes	Training max
`bodyweight`	No	Current bodyweight
`numberOfSets`	Yes	Current number of sets
`completedSets`	No	Sets marked complete

State variables persist across workouts:

state.fails = 0
state.fails += 1

Local variables exist only during script execution:

var.total = 0
var.i = 1

8.5. Built-in functions

Function	Description
`increment(weight)`	Add smallest plate increment (5lb / 2.5kg)
`decrement(weight)`	Remove smallest plate increment
`roundWeight(weight)`	Round to nearest valid plate load
`calculate1RM(weight, reps)`	Estimate 1RM (Epley formula)
`calculateTM(weight, reps)`	Calculate training max (90% of estimated 1RM)
`rpeMultiplier(reps, rpe)`	Weight multiplier for given reps and RPE
`floor(n)`	Round down
`ceil(n)`	Round up
`round(n)`	Round to nearest integer
`sum(...)`	Sum all values (flattens arrays)
`min(...)`	Minimum value
`max(...)`	Maximum value
`print(...)`	Debug output (returns first argument)

9. Comments

Lines starting with // are treated as comments and ignored by the parser.

10. Examples

10.1. StrongLifts 5x5

StrongLifts 5x5
  description: "Simple and effective strength program for beginners"
  blurb: "3 days per week, alternating A/B workouts"
  levels: [beginner]
  duration: 45
  repeat: 6

## Week A

### Workout A
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bench Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bent Over Row (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }

### Workout B
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Overhead / Shoulder Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Deadlift (barbell) | 1x5 | progress: { if (allComplete) { weights += 10lb } }

### Workout A
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bench Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bent Over Row (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }

## Week B

### Workout B
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Overhead / Shoulder Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Deadlift (barbell) | 1x5 | progress: { if (allComplete) { weights += 10lb } }

### Workout A
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bench Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Bent Over Row (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }

### Workout B
Squat (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Overhead / Shoulder Press (barbell) | 5x5 | progress: { if (allComplete) { weights += 5lb } }
Deadlift (barbell) | 1x5 | progress: { if (allComplete) { weights += 10lb } }

10.2. 5/3/1 Boring But Big

5/3/1 BBB
  description: "Wendler's 5/3/1 Boring But Big"
  levels: [intermediate, advanced]
  duration: 60

  variables:
    Squat (barbell) | tm: 300lb
    Bench Press (barbell) | tm: 225lb
    Deadlift (barbell) | tm: 405lb
    Overhead / Shoulder Press (barbell) | tm: 135lb

# Main Cycle (repeat: 4)

## Week 1

### Squat day
Squat (barbell) | 1x5 65%TM, 1x5 75%TM, 1x5+ 85%TM | progress: {
  if (weekInPhase == 3) { trainingMax += 10lb }
}
Squat (barbell) | 5x10 50%TM

### Bench day
Bench Press (barbell) | 1x5 65%TM, 1x5 75%TM, 1x5+ 85%TM | progress: {
  if (weekInPhase == 3) { trainingMax += 5lb }
}
Bench Press (barbell) | 5x10 50%TM

## Week 2

### Squat day
Squat (barbell) | 1x3 70%TM, 1x3 80%TM, 1x3+ 90%TM
Squat (barbell) | 5x10 50%TM

### Bench day
Bench Press (barbell) | 1x3 70%TM, 1x3 80%TM, 1x3+ 90%TM
Bench Press (barbell) | 5x10 50%TM

## Week 3

### Squat day
Squat (barbell) | 1x5 75%TM, 1x3 85%TM, 1x1+ 95%TM
Squat (barbell) | 5x10 50%TM

### Bench day
Bench Press (barbell) | 1x5 75%TM, 1x3 85%TM, 1x1+ 95%TM
Bench Press (barbell) | 5x10 50%TM

10.3. Custom progression with deload

My Custom Program

### Heavy day
Bench Press (barbell) | 5x5 | rest: 180 | progress: (fails: 0) {
  if (allComplete) {
    weights += 5lb
    state.fails = 0
  } else {
    state.fails += 1
    if (state.fails >= 3) {
      weights *= 0.9
      state.fails = 0
    }
  }
}

10.4. Supersets

### Upper Body
Bench Press (barbell) | 3x8 | superset: A
Bent Over Row (barbell) | 3x8 | superset: A
Overhead / Shoulder Press (barbell) | 3x10 | superset: B
Lat Pulldown (cable) | 3x10 | superset: B

10.5. Standalone session (shareable workout)

### Push Day
Bench Press (barbell) | 3x8 80%1RM | rest: 120
Incline Press (dumbbell) | 3x10-12 @7RPE
Lateral Raise (dumbbell) | 4x15-20
Tricep Pushdown (cable) | 3x12 | notes: "Squeeze at bottom"

Exercises supported by TitanScript

- 21s Bicep Curl (barbell)
- 3/4 Sit Up
- 90/90 Hamstring
- Ab Crunch (machine)
- Ab Crunch - Weighted
- Ab Rollout (barbell)
- Ab Wheel
- Adductor (foam roll)
- Adductor/Groin
- Advanced Windmill (kettlebell)
- Air Bike
- All Fours Quad Stretch
- Alternate Heel Touchers
- Alternate Incline Curl (dumbbell)
- Alternate Leg Diagonal Bound
- Alternating Deltoid Raise
- Alternating Floor Press
- Alternating Hang Clean
- Alternating Press (kettlebell)
- Alternating Renegade Row
- Alternating Row (kettlebell)
- Alternating Shoulder Press (cable)
- Ankle Circles
- Ankle On The Knee
- Anti Gravity Press
- Arm Circles
- Arnold Press (barbell)
- Arnold Press (dumbbell)
- Arnold Press (kettlebell)
- Around The Worlds
- Atlas Stone Trainer
- Atlas Stones
- Axle Deadlift
- Back Extension (hyperextension)
- Back Extension (machine)
- Back Extension - Weighted
- Back Fly (band)
- Backward Drag
- Backward Throw (medicine ball)
- Balance Board
- Ball Hyperextension - Weighted
- Ball Leg Curl
- Ball Side Bend - Weighted
- Ball Slams
- Battle Ropes
- Battling Ropes
- Bear Crawl Sled Drags
- Behind The Neck Pulldown - Wide Grip (cable)
- Bench Dip - Weighted
- Bench Dips
- Bench Front Squat (barbell)
- Bench Jump
- Bench Press (band)
- Bench Press (barbell)
- Bench Press (cable)
- Bench Press (chains)
- Bench Press (dumbbell)
- Bench Press (machine)
- Bench Press (reverse band)
- Bench Press (smith machine)
- Bench Press - Close Grip (barbell)
- Bench Press - Close Grip (smith machine)
- Bench Press - Neutral Grip (dumbbell)
- Bench Press - Wide Grip (barbell)
- Bench Sprint
- Bench rollout (barbell)
- Bent Arm Pullover (dumbbell)
- Bent Knee Bridge
- Bent Over Lateral Raise (cable)
- Bent Over Reverse Delt Fly (dumbbell)
- Bent Over Row (band)
- Bent Over Row (barbell)
- Bent Over Row (cable)
- Bent Over Row (dumbbell)
- Bent Over Row (smith machine)
- Bent Over Row - Reverse Grip (barbell)
- Bent Press (kettlebell)
- Bicep Curl (EZ bar)
- Bicep Curl (barbell)
- Bicep Curl (cable)
- Bicep Curl (dumbbell)
- Bicep Curl (machine)
- Bicep Curl (suspension)
- Bicep Curl - Close Grip (EZ bar)
- Bicep Curl - Close Grip (band) (EZ bar)
- Bicycle Crunch
- Bicycle Crunch Raised Legs
- Bicycling (indoor)
- Bicycling (outdoor)
- Bird Dog
- Block Bench Press (barbell)
- Board Press
- Body Tricep Press
- Body Up
- Bodyweight Fly
- Bodyweight Mid Row
- Bodyweight Squat
- Bodyweight Walking Lunge
- Bottoms Up
- Bottoms Up Clean From The Hang Position
- Box Jump
- Box Skip
- Box Squat
- Box Squat (band)
- Box Squat (barbell)
- Box Squat (chains)
- Box Squat (reverse band)
- Bradford/Rocky Presses
- Bulgarian Split Squat
- Burpee Over the Bar
- Burpees
- Butt Lift / Bridge
- Butt Ups
- Butterfly / Pec Deck
- Calf Press
- Calf Press on Seated Leg Press Machine
- Calf Raise (smith machine)
- Calf Raise - Reverse (smith machine)
- Calf Raise On A Dumbbell
- Calf Raises (band)
- Calf Shoulder Shrug (machine)
- Calf Stretch Elbows Against Wall
- Calf Stretch Hands Against Wall
- Car Deadlift
- Car Drivers
- Carioca Quick Step
- Cat Stretch
- Catch and Overhead Throw
- Chain Handle Extension
- Chain Press
- Chair Leg Extended Stretch
- Chair Lower Back Stretch
- Chair Squat
- Chair Upper Body Stretch
- Chest And Front Of Shoulder Stretch
- Chest Fly (cable)
- Chest Fly (dumbbell)
- Chest Fly (machine)
- Chest Pass (medicine ball)
- Chest Press (cable)
- Chest Press (machine)
- Chest Push (multiple response)
- Chest Push (single response)
- Chest Push from 3 point stance
- Chest Push with Run Release
- Chest Stretch With Hands Behind Head
- Chest Stretch on Stability Ball
- Chest Supported Reverse Fly (dumbbell)
- Chest Supported Row (barbell)
- Chest Supported Row (dumbbell)
- Child's Pose
- Chin To Chest Stretch
- Chin Up
- Chin Up - Mixed Grip
- Circus Bell
- Clean
- Clean (dumbbell)
- Clean Deadlift
- Clean Pull
- Clean Shrug
- Clean and Jerk
- Clean and Press
- Clean from Blocks
- Clock Push Up
- Cocoons
- Conan's Wheel
- Concentration Curl
- Concentration Curl - Reverse Grip (dumbbell)
- Concentration Hammer Curls (dumbbell)
- Cross Body Crunch
- Cross Body Hammer Curl
- Cross Leg Sit Up
- Cross Over (band)
- Crossover (cable)
- Crossover Reverse Lunge
- Crucifix
- Crunch
- Crunch (cable)
- Crunch (exercise ball)
- Crunch Hands Overhead
- Crunch Legs On Exercise Ball
- Crunch with Oblique Twist (cable, bosu ball)
- Crunchy Frog
- Cuban Press
- Dancer's Stretch
- Dead Bug
- Dead Clean (kettlebell)
- Deadlift (band)
- Deadlift (barbell)
- Deadlift (cable)
- Deadlift (chains)
- Deadlift (dumbbell)
- Deadlift (kettlebell)
- Deadlift (reverse band)
- Deadlift (trap bar)
- Deadlift - Snatch Grip
- Deadlift - Sumo (barbell)
- Deadlift - Sumo (reverse band)
- Decline Bench Press (barbell)
- Decline Bench Press (dumbbell)
- Decline Bench Press - Wide Grip (barbell)
- Decline Chest Fly (dumbbell)
- Decline Crunch
- Decline Fly (dumbbell)
- Decline Oblique Crunch
- Decline Press (smith machine)
- Decline Pullover - Wide Grip (barbell)
- Decline Push Up
- Decline Reverse Crunch
- Decline To Skull Crusher Bench Press - Close Grip (barbell)
- Decline Triceps Extension (EZ bar)
- Decline Triceps Extension (dumbbell)
- Deficit Deadlift
- Depth Jump Leap
- Dip Machine
- Dips Chest Version
- Dips Triceps Version
- Donkey Calf Raises
- Double Alternating Hang Clean (kettlebell)
- Double Jerk (kettlebell)
- Double Leg Butt Kick
- Double Push Press (kettlebell)
- Double Snatch (kettlebell)
- Double Windmill (kettlebell)
- Downward Facing Balance
- Drag Curl
- Dragonfly
- Drop Push
- Duffin Upright Rows
- Dynamic Back Stretch
- Dynamic Chest Stretch
- Elbow Circles
- Elbow to Knee
- Elbows Back
- Elevated Back Lunge
- Elevated Rows (cable)
- Elliptical Trainer
- Extended Range One Arm Floor Press (kettlebell)
- External Rotation
- External Rotation (band)
- External Rotation (cable)
- Face Pull
- Farmer's Walk
- Fast Skipping
- Fifer Scissors / Ab Scissors
- Figure 8 (kettlebell)
- Finger Curls
- Flat Bench Fly (cable)
- Flat Bench Leg Pull In
- Flat Bench Lying Leg Raise
- Flexor Incline Curls (dumbbell)
- Floor Glute Ham Raise
- Floor Press
- Floor Press (chains)
- Floor Press (dumbbell)
- Flutter Kicks
- Fly (dumbbell)
- Fly Crossovers (cable)
- Forward Drag with Press
- Frankenstein Squat
- Freehand Jump Squat
- Frog Hops
- Frog Sit Up
- Front Box Jump
- Front Cone Hops / Hurdle Hops
- Front Lat Pulldown - Close Grip (cable)
- Front Leg Raises
- Front Plate Raise
- Front Raise (cable)
- Front Raise (dumbbell)
- Front Raise And Pullover
- Front Squat (barbell)
- Front Squat - Clean Grip
- Front Squats With Two Kettlebells
- Full Range Of Motion Lat Pulldown
- Full Twist (medicine ball)
- Gironda Sternum Chins
- Glute Bridge (barbell)
- Glute Ham Raise
- Glute Kickback
- Good Morning
- Good Morning (band)
- Good Morning Pull Through (band)
- Good Morning off Pins
- Gorilla Chin/Crunch
- Groin and Back Stretch
- Groiners
- Guillotine Bench Press (barbell)
- Hack Squat
- Hack Squat (barbell)
- Hack Squat - Narrow Stance
- Hammer Curls (cable)
- Hammer Curls (dumbbell)
- Hamstring Stretch
- Handstand Push Ups
- Hang Clean
- Hang Clean (kettlebell)
- Hang Clean Below the Knees
- Hang Power Clean (smith machine)
- Hang Snatch
- Hang Snatch Below Knees
- Hanging Bar Good Morning
- Hanging Leg Raise
- Hanging Pike
- Heaving Snatch Balance
- Heavy Bag Thrust
- High Curls (cable)
- High Pull - Sumo (kettlebell)
- Hiking (outdoor)
- Hip Adduction (cable)
- Hip Adductions (band)
- Hip Circles (prone)
- Hip Extension (band)
- Hip Flexion (band)
- Hip Lift (band)
- Hip Raise (smith machine)
- Hip Rock and Raise
- Hip Thrust (barbell)
- Hip Thrust (machine)
- Hip Thrust (smith machine)
- Hug A Ball
- Hug Knees To Chest
- Hurdle Hops
- Hyperextensions With No Hyperextension Bench
- IT Band and Glute Stretch
- In and Outs
- Inchworm
- Incline Bench Press (barbell)
- Incline Bench Press (dumbbell)
- Incline Bench Press (smith machine)
- Incline Bench Press - Hammer Grip (dumbbell)
- Incline Bench Press - Palms Facing In (dumbbell)
- Incline Bench Pull
- Incline Chest Fly (dumbbell)
- Incline Chest Press (cable)
- Incline Curl (dumbbell)
- Incline Curls (barbell)
- Incline Fly (cable)
- Incline Fly (dumbbell)
- Incline Fly With A Twist (dumbbell)
- Incline Front Raise (dumbbell)
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Incline Press (dumbbell)
- Incline Push Up
- Incline Push Up - Close Grip
- Incline Push Up - Reverse Grip
- Incline Push Up Depth Jump
- Incline Push Up Medium
- Incline Push Up Wide
- Incline Pushdown (cable)
- Incline Row (barbell)
- Incline Row (dumbbell)
- Incline Shoulder Raise (barbell)
- Incline Shoulder Raise (dumbbell)
- Incline Shoulder Raise (smith machine)
- Incline Triceps Extension (barbell)
- Incline Triceps Extension (cable)
- Intermediate Groin Stretch
- Intermediate Hip Flexor and Quad Stretch
- Internal Rotation (band)
- Internal Rotation (cable)
- Inverted Row
- Inverted Row (straps)
- Iron Cross
- Iron Cross (cable)
- Iron Crosses (stretch)
- Isometric Chest Squeezes
- Isometric Neck Exercise Front And Back
- Isometric Neck Exercise Sides
- Isometric Wipers
- JM Press
- Jackknife Sit Up
- Janda Sit Up
- Jefferson Squats
- Jerk Balance
- Jerk Dip Squat
- Jogging (treadmill)
- Judo Flip (cable)
- Jump Squat - Weighted
- Kayaking
- Keg Load
- Kipping Muscle Up
- Knee Across The Body
- Knee Circles
- Knee Pushups
- Knee Tuck Jump
- Knee/Hip Raise On Parallel Bars
- Kneeling Arm Drill
- Kneeling Crunch With Alternating Oblique Twists (cable)
- Kneeling Forearm Stretch
- Kneeling High Pulley Row
- Kneeling Hip Flexor
- Kneeling Jump Squat
- Kneeling Rollouts (barbell)
- Kneeling Single Arm High Pulley Row
- Kneeling Squat
- Kneeling Triceps Extension (cable)
- Landmine 180's
- Landmine Linear Jammer
- Lat Pulldown - Wide Grip (cable)
- Lateral Bound
- Lateral Box Jump
- Lateral Cone Hops
- Lateral Raise (band)
- Lateral Raise (cable)
- Lateral Raise (dumbbell)
- Leg Climb
- Leg Extensions
- Leg Lift
- Leg Over Floor Press
- Leg Press
- Leg Press (smith machine)
- Leg Press - Narrow Stance
- Leg Pull In
- Leg Up Hamstring Stretch
- Leverage Chest Press
- Leverage Deadlift
- Leverage Decline Chest Press
- Leverage High Row
- Leverage Incline Chest Press
- Leverage Iso Row
- Leverage Shoulder Press
- Leverage Shrug
- Linear 3 Part Start Technique
- Linear Acceleration Wall Drill
- Linear Depth Jump
- Log Lift
- London Bridges
- Looking At Ceiling
- Low Crossover (cable)
- Low Fly Crossovers (cable)
- Low Pulley Row To Neck
- Low Triceps Extension (cable)
- Lower Back Curl
- Lunge (barbell)
- Lunge (dumbbell)
- Lunge (safety squat bar)
- Lunge Pass Through
- Lunge Sprint
- Lying Bar Curl - Close Grip (high pulley)
- Lying Behind The Head Triceps Extension - Close Grip (barbell)
- Lying Bent Leg Groin
- Lying Cambered Row (barbell)
- Lying Crossover
- Lying Curl (barbell)
- Lying Curl (cable)
- Lying Curl (dumbbell)
- Lying External Rotation (dumbbell)
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying Glute
- Lying Hamstring
- Lying Leg Curls
- Lying One Arm Lateral Raise
- Lying One Arm Rear Lateral Raise (dumbbell)
- Lying Prone Quadriceps
- Lying Rear Delt Raise
- Lying Rear Lateral Raise (dumbbell)
- Lying Row (T bar)
- Lying Squat (machine)
- Lying Supination (dumbbell)
- Lying To Chin Triceps Press - Close Grip (barbell)
- Lying Triceps Extension (cable)
- Lying Triceps Extension (dumbbell)
- Lying Triceps Press
- Mason Twist
- Middle Back Shrug
- Middle Back Stretch
- Monster Walk
- Mountain Climbers
- Moving Claw Series
- Muscle Snatch
- Muscle Up
- Natural Glute Ham Raise
- Neck Press
- Oblique Crunch
- Oblique V Up
- Olympic Squat
- On Your Back Quad Stretch
- On Your Side Quad Stretch
- One Arm Against Wall
- One Arm Bench Press (dumbbell)
- One Arm Bent Over Row (barbell)
- One Arm Chin Up
- One Arm Clean (kettlebell)
- One Arm Clean and Jerk (kettlebell)
- One Arm Flat Bench Fly (dumbbell)
- One Arm Floor Press
- One Arm Floor Press (kettlebell)
- One Arm High Pulley Side Bend (cable)
- One Arm Incline Lateral Raise (dumbbell)
- One Arm Jerk (kettlebell)
- One Arm Lat Pulldown
- One Arm Long Bar Row (barbell)
- One Arm Military Press To The Side (kettlebell)
- One Arm Open Palm Clean (kettlebell)
- One Arm Overhead Squats (kettlebell)
- One Arm Overhead Triceps Extension (dumbbell)
- One Arm Para Press (kettlebell)
- One Arm Preacher Curl (dumbbell)
- One Arm Push Press (kettlebell)
- One Arm Row (dumbbell)
- One Arm Row (kettlebell)
- One Arm Shoulder Press (dumbbell)
- One Arm Side Deadlift
- One Arm Side Lateral Raise (dumbbell)
- One Arm Slam (medicine ball)
- One Arm Snatch (kettlebell)
- One Arm Split Jerk (kettlebell)
- One Arm Split Snatch (kettlebell)
- One Arm Supinated Triceps Extension (dumbbell)
- One Arm Swings (kettlebell)
- One Arm Triceps Extension (cable)
- One Arm Triceps Extension (dumbbell)
- One Arm Upright Row (dumbbell)
- One Arm Upright Row (smith machine)
- One Half Locust
- One Handed Hang
- One Knee To Chest
- One Leg Deadlift (kettlebell)
- One Leg Kickback (cable)
- One Leg Squat (barbell)
- One leg Leg Press
- Open Palm Clean (kettlebell)
- Otis Up
- Overhead / Shoulder Press (barbell)
- Overhead Curl (cable)
- Overhead Lat
- Overhead Press (dumbbell)
- Overhead Shoulder Press (smith machine)
- Overhead Slam
- Overhead Squat
- Overhead Stretch
- Overhead Triceps
- Overhead Triceps Extension (cable)
- Paddleboarding
- Pallof Press
- Pallof Press With Rotation
- Palms Down Wrist Curl Over A Bench
- Palms Down Wrist Curl Over A Bench (dumbbell)
- Palms Up Wrist Curl Over A Bench (barbell)
- Palms Up Wrist Curl Over A Bench (dumbbell)
- Parallel Bar Dip
- Pass Between The Legs (kettlebell)
- Pelvic Tilt Into Bridge
- Pendlay Row (barbell)
- Peroneals Stretch
- Physioball Hip Bridge
- Pin Presses
- Pirate Ships (kettlebell)
- Pistol Squat (kettlebell)
- Pistol Squat (smith machine)
- Pistol Squat - Assisted
- Plank
- Plate Pinch
- Plate Twist
- Platform Hamstring Slides
- Plie Squat / Sumo Squat (dumbbell)
- Plyo Push up
- Plyo Pushups (kettlebell)
- Posterior Tibialis Stretch
- Power Clean
- Power Clean from Blocks
- Power Jerk
- Power Partials
- Power Snatch
- Power Snatch from Blocks
- Power Squat (reverse band)
- Power Stairs
- Preacher Curl (barbell)
- Preacher Curl (cable)
- Preacher Curl (dumbbell)
- Preacher Curl (machine)
- Preacher Hammer Curl (dumbbell)
- Press - Close Grip (EZ bar)
- Press - Close Grip (dumbbell)
- Press Sit Up
- Prone Manual Hamstring
- Prowler Sprint
- Pull Apart (band)
- Pull Apart (band)
- Pull In (exercise ball)
- Pull Through (cable)
- Pull Up - Assisted
- Pull Up - Weighted
- Pulldown - Underhand (cable)
- Pullover (barbell)
- Pullups
- Pulse Up
- Push Press
- Push Press Behind the Neck
- Push Up
- Push Up (close and wide hand positions)
- Push Up - Close Grip (dumbbell)
- Push Up Close Triceps Position
- Push Up Wide
- Push Up With Feet Elevated
- Push Up With Feet On An Exercise Ball
- Push Up to Side Plank
- Pyramid
- Quad Stretch
- Quick Leap
- Rack Delivery
- Rack Pull (band)
- Rack Pulls
- Rear Delt Fly (cable)
- Rear Delt Reverse Fly (cable)
- Rear Delt Reverse Fly (dumbbell)
- Rear Delt Reverse Fly (machine)
- Rear Delt Row (barbell)
- Rear Leg Raises
- Rear Lunge (dumbbell)
- Rear Pull Up - Wide Grip (body only)
- Recumbent Bike
- Return Push from Stance
- Reverse Crunch
- Reverse Crunch (cable)
- Reverse Curl (barbell)
- Reverse Curl (cable)
- Reverse Fly
- Reverse Fly (machine)
- Reverse Fly Single Arm (cable)
- Reverse Fly With External Rotation
- Reverse Hyperextension
- Reverse Plate Curls
- Reverse Preacher Curls (barbell)
- Reverse Triceps Bench Press
- Rickshaw Carry
- Rickshaw Deadlift
- Ring Dips
- Rocket Jump
- Rocking Standing Calf Raise
- Rocky Pull Ups/Pulldowns
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Rope Climb
- Rope Crunch
- Rope Jumping
- Rope Rear Delt Rows (cable)
- Round The World Shoulder Stretch
- Row (T bar)
- Rowing (outdoor)
- Rowing (stationary)
- Runner's Stretch
- Running (outdoor)
- Running (treadmill)
- Russian Swings (kettlebell)
- Russian Twist
- Russian Twists (cable)
- SMR Anterior Tibialis
- SMR Brachialis
- SMR Calves
- SMR Foot
- SMR Hamstring
- SMR Iliotibial Tract
- SMR Latissimus Dorsi
- SMR Lower Back
- SMR Neck
- SMR Peroneals
- SMR Piriformis
- SMR Quadriceps
- SMR Rhomboids
- Sailing
- Sandbag Load
- Scaption (dumbbell)
- Scapular Pull Up
- Scissor Kick
- Scissors Jump
- Scoop Throw (medicine ball)
- Seated Bent Over One Arm Triceps Extension (dumbbell)
- Seated Bent Over Rear Delt Raise (dumbbell)
- Seated Bent Over Two Arm Triceps Extension (dumbbell)
- Seated Biceps
- Seated Box Jump (dumbbell)
- Seated Calf Raise
- Seated Calf Raise (barbell)
- Seated Calf Stretch
- Seated Chest Fly (cable)
- Seated Concentration Curl (barbell)
- Seated Crunch (cable)
- Seated Curl (dumbbell)
- Seated Flat Bench Leg Pull In
- Seated Floor Hamstring Stretch
- Seated Front Deltoid
- Seated Glute
- Seated Good Mornings
- Seated Hamstring
- Seated Hamstring Curl (band)
- Seated Hamstring and Calf Stretch
- Seated Head Harness Neck Resistance
- Seated Inner Biceps Curl (dumbbell)
- Seated Lateral Raise (cable)
- Seated Leg Curl
- Seated Leg Tucks
- Seated Military Press (barbell)
- Seated One Arm Palms Down Wrist Curl (dumbbell)
- Seated One Arm Palms Up Wrist Curl (dumbbell)
- Seated One Leg Calf Raise (dumbbell)
- Seated One arm Pulley Rows (cable)
- Seated Overhead Stretch
- Seated Palm Up Wrist Curl (barbell)
- Seated Palms Down Wrist Curl (barbell)
- Seated Palms Down Wrist Curl (dumbbell)
- Seated Palms Up Wrist Curl (dumbbell)
- Seated Press (kettlebell)
- Seated Rows (cable)
- Seated Russian Twist (barbell)
- Seated Shoulder Press (cable)
- Seated Shoulder Press (dumbbell)
- Seated Shoulder Press (machine)
- Seated Side Lateral Raise
- Seated Triceps Press
- Seated Two Arm Palms Up Low Pulley Wrist Curl
- See Saw Press (alternating side press)
- Seesaw Press (kettlebell)
- Shotgun Row
- Shoulder Circles
- Shoulder Press (band)
- Shoulder Press (cable)
- Shoulder Press (dumbbell)
- Shoulder Raise
- Shoulder Raise (dumbbell)
- Shoulder Stretch
- Shrug (barbell)
- Shrug (cable)
- Shrug (dumbbell)
- Shrug - Behind the Back (barbell)
- Shrug - Behind the Back (smith machine)
- Side Bend (barbell)
- Side Bend (dumbbell)
- Side Bridge
- Side Hop Sprint
- Side Jackknife
- Side Lateral Raise
- Side Laterals to Front Raise
- Side Leg Raises
- Side Lying Floor Stretch
- Side Lying Groin Stretch
- Side Neck Stretch
- Side Split Squat (barbell)
- Side Standing Long Jump
- Side To Side Chins
- Side Wrist Pull
- Side to Side Box Shuffle
- Single Arm Crossover (cable)
- Single Arm Linear Jammer
- Single Arm Push Up
- Single Cone Sprint Drill
- Single Leg Butt Kick
- Single Leg Glute Bridge
- Single Leg High Box Squat
- Single Leg Hop Progression
- Single Leg Lateral Hop
- Single Leg Leg Extension
- Single Leg Push off
- Single Leg Split Squat (smith machine)
- Single Leg Stride Jump
- Sissy Squat - Weighted
- Sit Squats
- Sit Up
- Sit Up - Weighted (band)
- Sit Up - Wide Leg
- Skating
- Skullcrusher (EZ bar)
- Skullcrusher (band)
- Skullcrusher (dumbbell)
- Sled Drag Harness
- Sled Overhead Backward Walk
- Sled Overhead Triceps Extension
- Sled Push
- Sled Reverse Fly
- Sled Row
- Sledgehammer Swings
- Snatch
- Snatch Balance
- Snatch Deadlift
- Snatch Pull
- Snatch Shrug
- Snatch from Blocks
- Speed Box Squat
- Speed Overhead Triceps (band)
- Speed Squats
- Spell Caster
- Spider Crawl
- Spider Curl
- Spinal Stretch
- Split Clean
- Split Jerk
- Split Jump
- Split Snatch
- Split Squat
- Split Squat (dumbbell)
- Split Squat (safety squat bar)
- Squat (band)
- Squat (barbell)
- Squat (belt squat)
- Squat (chains)
- Squat (dumbbell)
- Squat (goblet)
- Squat (safety squat bar)
- Squat (smith machine)
- Squat - Narrow Stance (barbell)
- Squat - Weighted
- Squat - Wide Stance (barbell)
- Squat Jerk
- Squat To A Bench (dumbbell)
- Squat with Plate Movers
- Stairmaster
- Standing Alternating Press (dumbbell)
- Standing Bent Over One Arm Triceps Extension (dumbbell)
- Standing Bent Over Two Arm Triceps Extension (dumbbell)
- Standing Biceps Stretch
- Standing Bradford Press
- Standing Calf Raise
- Standing Calf Raise (barbell)
- Standing Calf Raise (dumbbell)
- Standing Chest Press (cable)
- Standing Concentration Curl
- Standing Curl - Close Grip (barbell)
- Standing Curl - Wide Grip (barbell)
- Standing Elevated Quad Stretch
- Standing Front Raise Over Head (barbell)
- Standing Gastrocnemius Calf Stretch
- Standing Hamstring and Calf Stretch
- Standing Hip Circles
- Standing Hip Flexors
- Standing Inner Biceps Curl
- Standing Lateral Stretch
- Standing Leg Curl
- Standing Lift (cable)
- Standing Long Jump
- Standing Low Pulley Deltoid Raise
- Standing Low Pulley One Arm Triceps Extension
- Standing Military Press
- Standing Olympic Plate Hand Squeeze
- Standing One Arm Curl (cable)
- Standing One Arm Curl Over Incline Bench (dumbbell)
- Standing One Arm Triceps Extension (dumbbell)
- Standing Overhead Triceps Extension (barbell)
- Standing Pelvic Tilt
- Standing Press (dumbbell)
- Standing Press Behind Neck (barbell)
- Standing Reverse Curl (dumbbell)
- Standing Rope Crunch
- Standing Soleus And Achilles Stretch
- Standing Straight Arm Front Delt Raise Above Head (dumbbell)
- Standing Toe Touches
- Standing Towel Triceps Extension
- Standing Triceps Extension (dumbbell)
- Standing Two Arm Overhead Throw
- Standing Upright Row (dumbbell)
- Standing Wood Chop (cable)
- Standing Wrist Curl Behind The Back (barbell)
- Standing Wrist Curl Behind The Back (dumbbell)
- Star Jump
- Step Mill
- Step Up (barbell)
- Step Up (dumbbell)
- Step up with Knee Raise
- Stiff Leg Deadlift (barbell)
- Stiff Leg Deadlift (dumbbell)
- Stiff Leg Deadlift (smith machine)
- Stiff Leg Deadlift - Wide Stance (barbell)
- Stiff Leg Good Morning (barbell)
- Stomach Vacuum
- Straight Arm Pulldown
- Straight Arm Pulldown (rope)
- Straight Arm Pullover (dumbbell)
- Straight Bar Bench Mid Rows
- Straight Raises on Incline Bench
- Stride Jump Crossover
- Sumo Deadlift (band)
- Sumo Deadlift (chain)
- Superman
- Supine Chest Throw
- Supine One Arm Overhead Throw
- Supine Two Arm Overhead Throw
- Supported Reverse Wrist Curls
- Suspended Fallout
- Suspended Push Up
- Suspended Reverse Crunch
- Suspended Row
- Suspended Split Squat
- Svend Press
- Table Rows
- Tate Press
- The Straddle
- Thigh Abductor
- Thigh Adductor
- Thruster (kettlebell)
- Tibialis Raise
- Tire Flip
- Toe Touchers
- Torso Rotation
- Triceps Extension (dumbbell)
- Triceps Extension (machine)
- Triceps Kickback (dumbbell)
- Triceps Overhead Extension (rope)
- Triceps Pushdown
- Triceps Pushdown - Reverse Grip (cable)
- Triceps Pushdown Rope Attachment
- Triceps Pushdown V Bar Attachment
- Triceps Side Stretch
- Triceps Stretch
- Tuck Crunch
- Turkish Get Up Lunge Style (kettlebell)
- Turkish Get Up Squat Style (kettlebell)
- Twist (cable)
- Two Arm Clean (kettlebell)
- Two Arm Jerk (kettlebell)
- Two Arm Military Press (kettlebell)
- Two Arm Row (kettlebell)
- Two Arm Swings (kettlebell)
- Upper Back Leg Grab
- Upper Back Stretch
- Upright Row (band)
- Upright Row (barbell)
- Upright Row (cable)
- Upright Row (smith machine)
- Upward Stretch
- V Bar Pulldown
- V Bar Pullup
- V Up Roll Up
- Vertical Swing
- Waiter Wrist Curls
- Walking (outdoor)
- Walking (treadmill)
- Walking Lunge (barbell)
- Wind Sprints
- Windmill
- Windmill (kettlebell)
- World's Greatest Stretch
- Wrist Circles
- Wrist Curl (cable)
- Wrist Roller
- Wrist Rotations (straight bar)
- Yoke Walk
- Zercher Squats (barbell)
- Zottman Curl (dumbbell)
- Zottman Preacher Curl (dumbbell)