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.
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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
Bench Press (barbell) | 5x5
Bent Over Row (barbell) | 5x5
Standalone session
### Push Day
Bench Press (barbell) | 3x8 80%1RM
Overhead 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 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) |
NxAMRAP | 2xAMRAP | N sets of as many reps as possible |
Nx? | 4x? | N sets with no prescribed rep target |
The ? form is for programs that prescribe sets and a load but leave the rep
count to the lifter, and for programs still being written. It carries an
intensity like any other set spec:
Lat Pulldown - Wide Grip (cable) | 4x? 195lb | rest: 120
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 |
Example with multiple properties:
Squat (barbell) | 5x5 225lb | rest: 180 | notes: "Go deep" | superset: A
7. Comments
Lines starting with // are treated as comments and ignored by the parser.
8. Examples
8.1. 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
Bench Press (barbell) | 5x5
Bent Over Row (barbell) | 5x5
### Workout B
Squat (barbell) | 5x5
Overhead Press (barbell) | 5x5
Deadlift (barbell) | 1x5
### Workout A
Squat (barbell) | 5x5
Bench Press (barbell) | 5x5
Bent Over Row (barbell) | 5x5
## Week B
### Workout B
Squat (barbell) | 5x5
Overhead Press (barbell) | 5x5
Deadlift (barbell) | 1x5
### Workout A
Squat (barbell) | 5x5
Bench Press (barbell) | 5x5
Bent Over Row (barbell) | 5x5
### Workout B
Squat (barbell) | 5x5
Overhead Press (barbell) | 5x5
Deadlift (barbell) | 1x5
8.2. 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 Press (barbell) | tm: 135lb
# Main Cycle (repeat: 4)
## Week 1
### Squat day
Squat (barbell) | 1x5 65%TM, 1x5 75%TM, 1x5+ 85%TM
Squat (barbell) | 5x10 50%TM
### Bench day
Bench Press (barbell) | 1x5 65%TM, 1x5 75%TM, 1x5+ 85%TM
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
8.3. Supersets
### Upper Body
Bench Press (barbell) | 3x8 | superset: A
Bent Over Row (barbell) | 3x8 | superset: A
Overhead Press (barbell) | 3x10 | superset: B
Lat Pulldown (cable) | 3x10 | superset: B
8.4. 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 (medicine ball)
- 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 (kettlebell)
- Alternating Hang Clean (kettlebell)
- 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
- Back Extension (hyperextension)
- Back Extension (machine)
- Back Extension - Weighted (hyperextension bench)
- Back Fly (band)
- Backward Drag
- Backward Throw (medicine ball)
- Balance Board
- Ball Hyperextension - Weighted
- Ball Slams
- Battle Ropes
- Battling Ropes
- Bear Crawl
- Bear Crawl Sled Drags
- Behind The Neck Pulldown - Wide Grip (cable)
- Bench Dip
- Bench Dip - Weighted
- 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 Hip Thrust
- Bodyweight Lunge
- Bodyweight Mid Row
- Bodyweight Rear Lunge
- Bodyweight Squat
- Bodyweight Step Up
- 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 Press (barbell)
- Bulgarian Split Squat
- Burpee
- Burpee Over the Bar
- Butt Ups
- Calf Press
- Calf Raise (band)
- Calf Raise (smith machine)
- Calf Raise - Reverse (smith machine)
- Calf Raise On A Dumbbell
- 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 Dip
- Chest Dip - Assisted
- Chest Fly (band)
- 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 - Assisted
- Chin Up - Mixed Grip
- Chin Up - Weighted
- 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 Curl (dumbbell)
- Cross Body Crunch
- Cross Body Hammer Curl
- Cross Leg Sit Up
- 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 (axle bar)
- Deadlift (band)
- Deadlift (barbell)
- Deadlift (cable)
- Deadlift (chains)
- Deadlift (dumbbell)
- Deadlift (kettlebell)
- Deadlift (machine)
- Deadlift (reverse band)
- Deadlift (smith machine)
- Deadlift (trap bar)
- Deadlift - Snatch Grip
- Deadlift - Sumo (barbell)
- Deadlift - Sumo (chains)
- Deadlift - Sumo (reverse band)
- Decline Bench Press (barbell)
- Decline Bench Press (dumbbell)
- Decline Bench Press - Wide Grip (barbell)
- Decline Chest Fly (dumbbell)
- Decline Chest Press (machine)
- Decline Crunch
- Decline Crunch - Weighted
- 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
- 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 Dog
- Downward Facing Balance
- Drag Curl
- Dragon Flag
- 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
- Flexor Incline Curls (dumbbell)
- Floor Press
- Floor Press (chains)
- Floor Press (dumbbell)
- Flutter Kicks
- Fly (dumbbell)
- Fly Crossover (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 (band)
- Front Raise (barbell)
- 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
- Glute Bridge (barbell)
- Glute Ham Raise
- Glute Kickback
- Goblet Squat (kettlebell)
- 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 (barbell)
- Hack Squat (machine)
- Hack Squat - Narrow Stance
- Hammer Curl (band)
- Hammer Curl (cable)
- Hammer Curl (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
- Heaving Snatch Balance
- Heavy Bag Thrust
- High Curls (cable)
- High Pull - Sumo (kettlebell)
- High Row (machine)
- Hiking (outdoor)
- Hip Abduction (cable)
- Hip Abduction (machine)
- Hip Adduction (band)
- Hip Adduction (cable)
- Hip Adduction (machine)
- Hip Bridge (exercise ball)
- 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 (dumbbell)
- Hip Thrust (machine)
- Hip Thrust (smith machine)
- Hollow Rock
- Horizontal Leg Press (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 Chest Press (machine)
- Incline Curl (barbell)
- Incline Curl (dumbbell)
- Incline Fly (cable)
- Incline Fly (dumbbell)
- Incline Fly With A Twist (dumbbell)
- Incline Front Raise (dumbbell)
- Incline Hammer Curl (dumbbell)
- 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 Cross Stretch
- Iso-Lateral Chest Press (machine)
- Iso-Lateral Row (machine)
- Iso-Lateral Shoulder Press (machine)
- Isometric Chest Squeezes
- Isometric Neck Exercise Front And Back
- Isometric Neck Exercise Sides
- Isometric Wipers
- JM Press
- Janda Sit Up
- Jefferson Squats
- Jerk Balance
- Jerk Dip Squat
- Jogging (treadmill)
- Judo Flip (cable)
- Jump Squat - Weighted
- Jumping Jack
- Kayaking
- Keg Load
- Kipping Muscle Up
- Knee Across The Body
- Knee Circles
- Knee Push Up
- 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 Rollout (barbell)
- Kneeling Single Arm High Pulley Row
- Kneeling Squat
- Kneeling Triceps Extension (cable)
- Landmine 180's
- Landmine Linear Jammer
- Lat Pulldown (cable)
- Lat Pulldown - Reverse Grip (cable)
- Lateral Bound
- Lateral Box Jump
- Lateral Cone Hops
- Lateral Raise (band)
- Lateral Raise (cable)
- Lateral Raise (dumbbell)
- Lateral Raise (machine)
- Leg Climb
- Leg Curl (exercise ball)
- Leg Extension
- Leg Lift
- Leg Over Floor Press
- Leg Press
- Leg Press (smith machine)
- Leg Press - Narrow Stance
- Leg Press Calf Raise
- Leg Pull In
- Leg Up Hamstring Stretch
- 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 (cable)
- 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 Glute
- Lying Hamstring
- Lying Leg Curl
- Lying Leg Raise
- Lying Neck Curl
- Lying Neck Extension
- 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 (EZ bar)
- Lying Triceps Extension (cable)
- Lying Triceps Extension (dumbbell)
- Mason Twist
- Middle Back Shrug
- Middle Back Stretch
- Monster Walk
- Mountain Climbers
- Moving Claw Series
- Muscle Snatch
- Muscle Up
- Neck Press
- Nordic Hamstring Curl
- 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 Squat (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 Swing (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 Curl (cable)
- Overhead Lat
- Overhead Press (barbell)
- Overhead Press (dumbbell)
- Overhead Shoulder Press (smith machine)
- Overhead Slam
- Overhead Squat
- Overhead Stretch
- Overhead Triceps
- Overhead Triceps Extension (cable)
- Overhead Triceps Extension - Rope Attachment (cable)
- Paddleboarding
- Pallof Press
- Pallof Press With Rotation
- Palms Down Wrist Curl Over A Bench (barbell)
- 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)
- Pec Deck (machine)
- Pelvic Tilt Into Bridge
- Pendlay Row (barbell)
- Pendulum Squat (machine)
- Peroneals Stretch
- Pin Presses
- Pirate Ships (kettlebell)
- Pistol Squat (kettlebell)
- Pistol Squat (smith machine)
- Pistol Squat - Assisted
- Plank
- Plate Pinch
- Plate Twist
- Platform Hamstring Slides
- 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 Curl - Reverse Grip (EZ bar)
- 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 In (exercise ball)
- Pull Through (cable)
- Pull Up
- Pull Up - Assisted
- Pull Up - Negative
- Pull Up - Weighted
- Pullover (barbell)
- Pullover (machine)
- 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
- Rack Pull (band)
- 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
- Renegade Row (dumbbell)
- Return Push from Stance
- Reverse Crunch
- Reverse Crunch (cable)
- Reverse Curl (barbell)
- Reverse Curl (cable)
- Reverse Fly (dumbbell)
- Reverse Fly (machine)
- Reverse Fly Single Arm (cable)
- Reverse Fly With External Rotation
- Reverse Hyperextension
- Reverse Plank
- Reverse Plate Curls
- Reverse Triceps Bench Press
- Rickshaw Carry
- Rickshaw Deadlift
- Ring Dips
- Rocket Jump
- Rocking Standing Calf Raise
- Rocky Pull Ups/Pulldowns
- Romanian Deadlift
- Romanian Deadlift (dumbbell)
- 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 Twist
- Russian Twist (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 Morning
- 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 Palms Down Wrist Curl (barbell)
- Seated Palms Down Wrist Curl (dumbbell)
- Seated Palms Up Wrist Curl (barbell)
- Seated Palms Up Wrist Curl (dumbbell)
- Seated Press (kettlebell)
- Seated Row (cable)
- Seated Row (machine)
- 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
- Shoulder Taps
- Shrug (barbell)
- Shrug (cable)
- Shrug (dumbbell)
- Shrug (machine)
- Shrug (smith machine)
- Shrug - Behind the Back (barbell)
- Shrug - Behind the Back (smith machine)
- Side Bend (barbell)
- Side Bend (dumbbell)
- Side Bend - Weighted (exercise ball)
- Side Hop Sprint
- Side Jackknife
- Side Laterals to Front Raise
- Side Leg Raises
- Side Lying Floor Stretch
- Side Lying Groin Stretch
- Side Neck Stretch
- Side Plank
- 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 Hip Thrust
- Single Leg Hip Thrust (dumbbell)
- Single Leg Hop Progression
- Single Leg Lateral Hop
- Single Leg Leg Extension
- Single Leg Push off
- Single Leg Split Squat (smith machine)
- Single Leg Standing Calf Raise (dumbbell)
- 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 (machine)
- 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 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
- Suitcase Carry (dumbbell)
- Sumo Deadlift (band)
- Sumo Squat (dumbbell)
- Sumo Squat (kettlebell)
- Superman
- Supine Chest Throw
- Supine One Arm Overhead Throw
- Supine Two Arm Overhead Throw
- Supported Reverse Wrist Curl (dumbbell)
- Suspended Fallout
- Suspended Push Up
- Suspended Reverse Crunch
- Suspended Row
- Suspended Split Squat
- Svend Press
- Swing (kettlebell)
- Table Row
- Tate Press
- The Straddle
- Thruster (barbell)
- Thruster (kettlebell)
- Tibialis Raise
- Tire Flip
- Toe Touchers
- Toes to Bar
- Torso Rotation (exercise ball)
- Triceps Dip
- Triceps Dip - Assisted
- Triceps Dip - Weighted
- Triceps Extension (dumbbell)
- Triceps Extension (machine)
- Triceps Kickback (dumbbell)
- 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)
- 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
- V Up Roll Up
- Vertical Swing
- Waiter Wrist Curl (dumbbell)
- Walking (outdoor)
- Walking (treadmill)
- Walking Lunge (barbell)
- Walking Lunge (dumbbell)
- Wall Ball
- Wall Sit
- Wind Sprints
- Windmill
- Windmill (kettlebell)
- World's Greatest Stretch
- Wrist Circles
- Wrist Curl (cable)
- Wrist Roller
- Wrist Rotations (straight bar)
- Yoke Walk
- Zercher Squat (barbell)
- Zottman Curl (dumbbell)
- Zottman Preacher Curl (dumbbell)