Horizontal Push
Push
If you can't do this
Try this instead
Barbell Bench Press
Chest press machine or dumbbell bench press
Dumbbell Bench Press
Chest press machine (any) or barbell bench
Neutral Grip DB Press
Chest press machine with parallel handles or DB press palms facing
Incline Bench Press
Incline chest press machine or incline DB press
Incline Neutral Grip Press
Incline machine with parallel handles or incline DB press palms facing
Push-Up
Light chest press machine or push-up on turf
Cable Fly / Pec Dec
Pec dec machine or dumbbell fly
Vertical Push
Push
If you can't do this
Try this instead
Overhead Press (barbell)
Shoulder press machine or seated dumbbell press
Dumbbell Shoulder Press
Shoulder press machine (any)
Neutral Grip Shoulder Press
Shoulder press machine with parallel handles or DB press hammer grip
Arnold Press
Dumbbell shoulder press or single-arm cable press
Lateral Raise
Lateral raise machine or single-arm cable lateral
Vertical Pull
Pull
If you can't do this
Try this instead
Pull-Up / Chin-Up
Lat pulldown machine or assisted pull-up
Lat Pulldown
Any pulldown machine or single-arm cable pulldown
Straight-Arm Pulldown
Cable straight-arm pulldown or dumbbell pullover
Horizontal Pull
Pull
If you can't do this
Try this instead
Barbell Row
Plate-loaded row machine or dumbbell bent-over row
Seated Cable Row
Row machine (any) or single-arm dumbbell row
Single-Arm Dumbbell Row
Single-arm row machine or chest-supported row machine
Face Pull
Rear delt machine or bent-over dumbbell rear delt fly
Hinge
Hinge
If you can't do this
Try this instead
Conventional Deadlift
Trap bar deadlift or dumbbell RDL
Romanian Deadlift (RDL)
Single-leg dumbbell RDL or cable pull-through
Hip Thrust
Glute/hip extension machine or barbell hip thrust on a bench
Good Morning
Cable pull-through or back extension (45°)
Squat / Knee-Dominant
Squat
If you can't do this
Try this instead
Back Squat
Hack squat machine or leg press
Front Squat
Hack squat (high foot position) or goblet squat
Leg Press
Back squat or Bulgarian split squat
Bulgarian Split Squat
Single-leg press or dumbbell reverse lunge
Leg Extension
Leg extension machine (any) or band terminal knee extension
Leg Curl
Leg curl machine (any) or Nordic curl
Carry
Carry
If you can't do this
Try this instead
Farmer's Carry
Heavy dumbbell carry on turf or trap bar carry
Suitcase Carry
Single dumbbell carry or standing Pallof press
Overhead Carry
Single dumbbell overhead carry or waiter carry (palm up)
Core & Rotation
Core
If you can't do this
Try this instead
Pallof Press
Dead bug or single-arm standing dumbbell press
Cable Woodchop
Dumbbell woodchop or med ball slam
Ab Rollout
Cable kneeling crunch or plank reach
Hanging Leg Raise
Reverse crunch or cable kneeling crunch
Isolation
Biceps · Triceps · Delts · Calves
If you can't do this
Try this instead
Barbell Curl
Curl machine or cable curl
Preacher Curl
Preacher curl machine or incline dumbbell curl
Tricep Pushdown
Tricep machine or diamond push-up
Overhead Tricep Extension
Overhead cable extension or dumbbell skull crusher
Rear Delt Fly
Rear delt machine or cable face pull
Standing Calf Raise
Calf raise machine or single-leg dumbbell calf raise
Seated Calf Raise
Seated calf raise machine or dumbbell on knee seated raise