The exercise library that
names the prime mover
365 exercises. For each one: which muscle does the work and which ones assist, how to do it, the mistake that ruins it, what to do instead when the equipment is missing, and how many sets and reps for your goal. 70 need no equipment at all.
Every card starts on the same axis
365মুভমেন্ট
Each one names its prime mover, its synergists, the fault that ruins it and the category the energy figure comes from. 70 need no equipment whatsoever.
সূত্র·প্রকাশিত ব্যায়াম-রেফারেন্স·MET VALUES FROM THE 2024 ADULT COMPENDIUM·পর্যালোচিত জুলাই 2026
SHARED AXIS · SEVEN PUBLISHED VALUES · ONE MET = SITTING QUIETLY
Every exercise page highlights its own row on this ladder. That is the honest way to read a MET figure: as a position among other work, not as a measurement of your set.
How this library decides what a movement costs
- Assign the prime mover from the joint action the exercise demands, not from where people report feeling it.
- File the movement under a published conditioning category — the compendium measures categories, never individual lifts.
- Read that category's MET value and place it on the shared ladder above.
- Convert to energy with the ACSM equation for a 70 kg reference adult, and print the equation next to the answer.
- Count working minutes only, and say so on the page. Time in the building is not time under load.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Weights, vigorous: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
The ladder, written out
The same seven values as the drawing above, with the category names printed in full. Nothing here is a measurement of one lift — that number does not exist, and any site quoting it made it up.
| On the ladder | MET | Published category | kcal/min at 70 kg |
|---|---|---|---|
| Sitting quietly | 1.0 | Sitting quietly — the reference value that defines 1 MET | 1.23 |
| Calisthenics, light | 3.5 | ক্যালিসথেনিক্স, হালকা বা মাঝারি পরিশ্রম, সাধারণ (যেমন পিঠের ব্যায়াম) | 4.29 |
| Weights, 8–15 reps | 3.5 | Resistance training (weight lifting), multiple exercises, 8–15 repetitions at varied resistance | 4.29 |
| Circuit training | 4.3 | সার্কিট ট্রেনিং, মাঝারি পরিশ্রম | 5.27 |
| Weighted squats | 5.0 | রেজিস্ট্যান্স (ওজন) ট্রেনিং, স্কোয়াট, ধীর বা বিস্ফোরক পরিশ্রম | 6.13 |
| Weights, vigorous | 6.0 | রেজিস্ট্যান্স ট্রেনিং (ওজন তোলা, ফ্রি ওয়েট বা মেশিন), পাওয়ার লিফটিং বা বডি বিল্ডিং, তীব্র পরিশ্রম | 7.35 |
| Calisthenics, vigorous | 8.0 | ক্যালিসথেনিক্স (যেমন পুশ-আপ, সিট-আপ, পুল-আপ), তীব্র পরিশ্রম | 9.80 |
সূত্র·2024 Adult Compendium of Physical Activities·CONDITIONING-EXERCISE CATEGORIES·পর্যালোচিত জুলাই 2026
Most looked up
Browse by equipment
Start from what you actually have. 215 of the 365 exercises here work with home-scale kit or nothing at all.
The 9 movement patterns
পুশ
Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.
57 exercises →পুল
Drawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.
45 exercises →Squat
Knee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.
40 exercises →হিঞ্জ
Hip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.
45 exercises →লাঞ্জ
Split-stance and single-leg lower-body work, one leg clearly in front of the other.
15 exercises →ক্যারি
Holding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.
9 exercises →ঘূর্ণন
Turning the trunk under load, or throwing and swinging across the body.
15 exercises →ব্রেস
Holding the trunk still while something tries to bend, extend or twist it.
44 exercises →আইসোলেশন
One joint, one muscle group, no help from anywhere else.
95 exercises →What this site does differently
Every exercise on this site names its prime mover, its synergists and the mistake that most often ruins it.
Most exercise databases tell you an exercise "works the chest" and stop. That is not enough to programme with. The useful question is which muscle is the prime mover — the one producing the movement against the resistance — and which ones are only assisting, because that decides what you can substitute, what you can drop, and why your triceps give out before your chest does on a close-grip press.
Every page here names the prime mover, lists the synergists, describes what each muscle actually does at the joint, and then computes substitutes and progressions from that data rather than from a hand-written list. If a page says the romanian deadlift trains the hamstrings and glutes, the substitutes on that page are exercises that do the same job through the same pattern — nothing else.
It also quietly corrects a few things. There is no such muscle as the inner chest. Toning is not a separate process from building strength. And no exercise removes fat from the part of the body it works — that has been tested, repeatedly, and it does not happen.
Workout templates
Twelve complete plans with sets, reps and rest. Six of them need no gym.
Training at home
70 exercises that need nothing at all. A doorway pull-up bar and one resistance band add 145 more.
Full list: bodyweight exercises, and the no-equipment workout plan.
পেশির ভূমিকা প্রচলিত কাইনেসিওলজি রেফারেন্স অনুসরণ করে এবং জিমের প্রচলিত রীতির বদলে জয়েন্টের কাজ অনুযায়ী বর্ণনা করা হয়েছে — দেখুন এই সাইটটি কীভাবে তৈরি। শক্তির হিসাব নেওয়া হয়েছে 2024 Adult Compendium of Physical Activities থেকে। প্রতিটি রেফারেন্সের নাম ও তারিখ দেওয়া আছে সূত্র পাতায়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা বা কোচিং পরামর্শ নয়। ভার, ফর্ম ও অগ্রগতি আপনার নিজের অভিজ্ঞতা এবং আগের কোনও চোটের ইতিহাস অনুযায়ী ঠিক করা উচিত। সন্দেহ হলে সামনাসামনি কোচের কাছে শিখুন।
সূত্র·প্রকাশিত ব্যায়াম-রেফারেন্স·পেশির ভূমিকা নির্ধারিত হয়েছে জয়েন্টের কাজ অনুযায়ী·পর্যালোচিত জুলাই 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
