Exercise Directory

43 movements grouped by what they train, each with the rest it needs.28 have a full technique guide with step-by-step photographs.

chest back legs shoulders arms

Search and filter by rest Get a rest recommendation

Chest

4 movements

Pressing movements for the pecs.

Exercise	Strength rest	Hypertrophy rest	Guide
Bench press	3 min – 5 min	1.5 min – 2.5 min	Read guide
Dips	2 min – 3 min	1.5 min – 2 min	Read guide
Incline bench press	3 min – 4 min	1.5 min – 2.5 min	—
Dumbbell press	2.5 min – 4 min	1.5 min – 2 min	—

Back

8 movements

Rows, pulldowns and pull-ups.

Exercise	Strength rest	Hypertrophy rest	Guide
Weighted pull-up	3 min – 4 min	1.5 min – 2.5 min	Read guide
Barbell row	2.5 min – 4 min	1.5 min – 2.5 min	Read guide
Lat pulldown	1.5 min – 2.5 min	1 min – 2 min	Read guide
Pull-up, bodyweight	2 min – 3 min	1 min – 2 min	Read guide
Seated cable row	2 min – 3 min	1.3 min – 2 min	—
Chin-up	2.5 min – 4 min	1.5 min – 2 min	—
Shrug	1.5 min – 2.5 min	1 min – 1.5 min	—
Sled push and prowler	2 min – 3 min	1 min – 2 min	—

Legs

11 movements

Squats, hinges and single-leg work.

Exercise	Strength rest	Hypertrophy rest	Guide
Back squat	3 min – 5 min	2 min – 3 min	Read guide
Front squat	3 min – 5 min	2 min – 3 min	Read guide
Squat, 5x5 protocol	3 min – 5 min	2.5 min – 4 min	Read guide
Conventional deadlift	3 min – 5 min	2.5 min – 4 min	Read guide
Romanian deadlift	3 min – 4 min	2 min – 3 min	Read guide
Leg press	2 min – 3 min	1.5 min – 2.5 min	Read guide
Hip thrust	2.5 min – 4 min	1.5 min – 2.5 min	Read guide
Bulgarian split squat	2.5 min – 4 min	1.5 min – 2.5 min	Read guide
Lunge and step-up	2 min – 3 min	1.5 min – 2 min	—
Hamstring curl	1.5 min – 2 min	1 min – 1.5 min	—
Calf raise	1 min – 1.5 min	45s – 1.3 min	—

Shoulders

3 movements

Overhead pressing and delt work.

Exercise	Strength rest	Hypertrophy rest	Guide
Overhead press	3 min – 5 min	1.5 min – 2.5 min	Read guide
Lateral raise	1 min – 1.5 min	45s – 1 min	Read guide
Face pull and rear delt	1 min – 1.5 min	45s – 1 min	—

Arms

3 movements

Direct biceps and triceps work.

Exercise	Strength rest	Hypertrophy rest	Guide
Bicep curl	1.5 min – 2 min	1 min – 1.3 min	Read guide
Hamstring curl	1.5 min – 2 min	1 min – 1.5 min	—
Triceps extension	1.5 min – 2 min	1 min – 1.3 min	—

Full body and power

8 movements

Olympic lifts, carries and explosive work.

Exercise	Strength rest	Hypertrophy rest	Guide
Snatch	3 min – 5 min	3 min – 5 min	Read guide
Clean and jerk	3 min – 5 min	3 min – 5 min	Read guide
Strongman events	3 min – 5 min	2.5 min – 4 min	Read guide
Muscle-up and skill work	3 min – 5 min	3 min – 5 min	Read guide
Farmer carry	2 min – 3 min	1.5 min – 2.5 min	—
Sled push and prowler	2 min – 3 min	1 min – 2 min	—
Box jump and plyometrics	2 min – 5 min	2 min – 3 min	—
Plank and isometric hold	1 min – 2 min	45s – 1.5 min	—

Techniques and protocols

8 movements

Ways of structuring sets rather than movements.

Exercise	Strength rest	Hypertrophy rest	Guide
Leg extension	1.5 min – 2 min	1 min – 1.5 min	Read guide
Push-up	2 min – 3 min	45s – 1.5 min	Read guide
Rest-pause set	10s – 20s	10s – 20s	Read guide
Cluster set	10s – 30s	20s – 45s	Read guide
Myo-reps	10s – 20s	10s – 20s	Read guide
Antagonist superset	30s – 1 min	30s – 1 min	Read guide
German Volume Training	1 min – 1.5 min	1 min – 1.5 min	Read guide
Drop set	10s – 20s	10s – 20s	—

Choosing between two movements

Picking the exercise usually matters less than people think, but these five pairs genuinely answer different questions. Each comparison uses the same rest data as the table above.

Squat vs leg pressSquat or leg press for quad size and strength? The honest comparison, including the rest each needs and why the leg press lets you train harder late in a session.Barbell vs dumbbell bench pressBarbell or dumbbell bench press for chest size and pressing strength? The real differences in load, range of motion, shoulder comfort and how long each needs between sets.Pull-up vs lat pulldownPull-ups or lat pulldowns for back width? What actually differs, how to progress each, and why the pulldown is not just the beginner version of a pull-up.Romanian vs conventional deadliftRomanian or conventional deadlift? They look similar and train different things. The differences in hamstring stretch, systemic cost and how long you need between sets.Barbell row vs seated cable rowBarbell row or seated cable row for a thicker back? The hidden difference is the lower back, and it changes which one belongs where in your session.

Rest ranges follow the evidence summarised in how long to rest between sets. Guides publish on a schedule, so this list grows over time.