Categorised by movement pattern, not muscle group. A deadlift is a hinge whether the load is a barbell, kettlebell, or trap bar. Programming around patterns is how strength coaches actually build plans — and how this library is organised.
Deadlifts, Romanian deadlifts, kettlebell swings, good mornings. Hip-dominant patterns that load the posterior chain.
Back squat, front squat, goblet squat, split squat variations. Knee-dominant patterns hitting quads, glutes, and trunk.
Bench press, dumbbell press, push-up variations. Pressing patterns where load travels away from your chest.
Overhead press, push press, landmine press. Pressing patterns where load travels overhead. Hits delts, triceps, and trunk stability.
Bent-over rows, seal rows, chest-supported rows. Rowing patterns building mid-back, lats, and posture.
Pull-ups, chin-ups, lat pulldowns. Pulling patterns from overhead — lats, biceps, scapular control.
Farmer carries, suitcase carries, anti-rotation work, bracing drills. Trunk strength under load and resisting unwanted movement.
Sled work, intervals, Zone 2, finisher protocols. Cardiovascular and work-capacity training without sacrificing strength gains.