Exercise library
Exercise library

How to do the exercises that matter, with video

Each guide has the demo from the GymAdapt app, five steps, what it should feel like, the mistakes to avoid, variations, and how many sets and reps to do. Start with the lift you're doing next.

By GymAdapt·Updated October 16, 2026·33 exercises
FREE ON IPHONE

Every demo on this page is inside GymAdapt, in a plan built for your goal, with the weight picked for you.

  • An AI plan for your goal, days and equipment
  • Unlimited workouts and set logging
  • A video for every exercise
  • Weights that adjust for you (first 30 days)
Get the app freeThese 33 demos and 1,500 more. iPhone only.
COMING TO ANDROID

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Jump to: Chest · Back · Shoulders · Legs · Arms · Core and carries

FOR READERS OF THIS PAGE

GymAdapt is free to start. Want Pro free for a month?

The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.

Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.

The app has a demo like these for every exercise in your plan.

GymAdapt builds your plan, shows you how to do each lift, logs your sets and picks next session's weight.

Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only.

Put these together: Beginner 3-day full-body workout program · 4-day upper/lower split workout program · One-rep max (1RM) calculator