01 · Lower · Intermediate
Back Squat
Barbell + rack
The main event for legs and hips. Bar sits across the upper back, you sit down between your feet and stand back up.
── FIELD GUIDE · MOVEMENT INDEX ──
THE
MOVEMENTS.
50 exercises worth knowing. Each one with a plain-English summary, the three cues that matter, the mistake everybody makes, and how much of it to actually do.
50 entries · updated continuously
── PANEL E1 · INDEX ──
FJ-E1
02 · Lower · Beginner
Goblet Squat
Dumbbell or kettlebell
The best squat to learn on. Holding the weight in front counterbalances you and teaches an upright torso automatically.
03 · Lower · Intermediate
Front Squat
Barbell
Bar racked on the front of the shoulders. Punishes any forward lean, so it builds a brutally strong upright torso.
04 · Lower · Intermediate
Conventional Deadlift
Barbell
Pick heavy things up correctly. Trains the entire back side of the body from calves to traps in one movement.
05 · Lower · Beginner
Romanian Deadlift
Barbell or dumbbells
The hamstring builder. Knees stay mostly straight and the hips travel backward until you feel a deep stretch.
06 · Lower · Beginner
Kettlebell Swing
Kettlebell
A hinge done fast. Builds explosive hips and conditioning at the same time with very little joint cost.
07 · Lower · Beginner
Walking Lunge
Bodyweight or dumbbells
One leg at a time, which exposes and fixes side-to-side differences fast. Also very humbling.
08 · Lower · Intermediate
Bulgarian Split Squat
Bench + dumbbells
Rear foot elevated single-leg squat. Ugly, effective, and it builds legs with far less spinal load than a barbell squat.
09 · Lower · Beginner
Step-Up
Box or bench
The most transferable leg exercise there is — stairs, hills, getting off the floor. Full control, no momentum.
10 · Lower · Beginner
Glute Bridge
Bodyweight or barbell
Teaches the glutes to fire without the low back taking over. A great warm-up and a legitimate exercise on its own.
11 · Lower · Beginner
Standing Calf Raise
Step or machine
Small muscle, big role in ankles, knees, and running durability. Needs a full stretch to actually work.
12 · Push · Intermediate
Barbell Bench Press
Barbell + bench
The standard upper-body strength lift. Chest, front delts, and triceps working together under a heavy bar.
13 · Push · Beginner
Dumbbell Bench Press
Dumbbells + bench
Friendlier on the shoulders than a barbell and each arm has to carry its own weight. Great main press for most people.
14 · Push · Beginner
Push-Up
Bodyweight
A moving plank. If you can do twenty clean ones, your chest, triceps, and midsection are all doing their job.
15 · Push · Intermediate
Overhead Press
Barbell
Standing press from shoulders to lockout. Nothing exposes a weak midsection faster than a heavy bar over your head.
16 · Push · Beginner
Dumbbell Shoulder Press
Dumbbells
Overhead pressing with a natural wrist path. Easier to load safely and easier on cranky shoulders.
17 · Push · Beginner
Incline Dumbbell Press
Dumbbells + incline bench
Bench set to about 30 degrees. Shifts the work toward the upper chest and front delts.
18 · Push · Beginner
Dumbbell Fly
Dumbbells + bench
An isolation movement that loads the chest in a full stretch. Light weight, long range, zero ego.
19 · Push · Beginner
Lateral Raise
Dumbbells
The only reliable way to build the side delts, which is what actually makes shoulders look wide.
20 · Push · Beginner
Triceps Pushdown
Cable machine
Direct triceps work with constant tension. Cheap insurance for elbow health and better pressing lockout.
21 · Pull · Intermediate
Pull-Up
Bar
The clearest measure of relative upper-body strength. Hands overhand, chin over the bar, no kicking.
22 · Pull · Beginner
Chin-Up
Bar
Underhand grip version. More biceps, usually a few more reps, and often the better place to start.
23 · Pull · Intermediate
Bent-Over Barbell Row
Barbell
Heavy horizontal pulling. Builds the mid-back thickness that keeps your posture honest under a bench press.
24 · Pull · Beginner
One-Arm Dumbbell Row
Dumbbell + bench
Supported single-arm row. Low back gets a break, the lat gets a longer range of motion.
25 · Pull · Beginner
Lat Pulldown
Cable machine
Scalable vertical pull for anyone still building toward pull-ups, and useful volume for anyone who already has them.
26 · Pull · Beginner
Face Pull
Cable + rope
Rear delts and upper back. The single best thing you can do for shoulders that spend all day pressing.
27 · Pull · Beginner
Dumbbell Curl
Dumbbells
Not vanity — strong biceps protect the elbow under heavy pulling. Do them slow and full range.
28 · Core · Beginner
Front Plank
Bodyweight
Anti-extension. Teaches the midsection to resist the low back sagging, which is exactly what it does under load.
29 · Core · Beginner
Dead Bug
Bodyweight
Looks easy, isn't. Trains the core to stay locked while the arms and legs move independently.
30 · Core · Intermediate
Hanging Knee Raise
Bar
Lower abs plus grip. The controlled version builds far more than the swinging version.
31 · Core · Beginner
Sit-Up
Bodyweight
Classic trunk flexion. Fine for most people when done slow, with the hands off the back of the head.
32 · Carry · Beginner
Farmer's Carry
Dumbbells or kettlebells
Pick up heavy things and walk. Grip, traps, core, and conditioning in one absurdly simple movement.
33 · Carry · Beginner
Suitcase Carry
One dumbbell
Same idea, one hand. The obliques have to fight the lean, which makes it an outstanding core exercise in disguise.
34 · Lower · Beginner
Leg Press
Leg press machine
Squat pattern with the back fully supported. Lets you push leg volume hard without the balance or spinal load of a barbell.
35 · Lower · Intermediate
Sumo Deadlift
Barbell
Wide-stance deadlift that shifts work toward the quads and glutes and shortens the bar's travel. Often friendlier on long backs.
36 · Lower · Beginner
Barbell Hip Thrust
Barbell + bench
The glute bridge's loaded older brother. Upper back on a bench, bar across the hips — the most direct glute exercise there is.
37 · Lower · Beginner
Lying Leg Curl
Leg curl machine
Direct hamstring work through knee flexion. Balances all the squatting and protects the back of the knee.
38 · Push · Intermediate
Parallel-Bar Dips
Dip bars
Bodyweight pressing at its most honest. Chest, triceps, and front delts under a full-body load.
39 · Push · Intermediate
Arnold Press
Dumbbells
Shoulder press with a rotation — palms start facing you and finish facing out. Hits all three delt heads in one rep.
40 · Push · Intermediate
Close-Grip Bench Press
Barbell + bench
Bench press with hands just inside shoulder-width. Shifts the load onto the triceps and builds a stronger lockout.
41 · Pull · Beginner
Seated Cable Row
Cable machine
Horizontal pulling with constant tension and no low-back cost. The safest way to add real volume to the mid-back.
42 · Pull · Beginner
Rear Delt Fly
Dumbbells
Bent-over raise for the rear delts — the muscle that keeps shoulders round, healthy, and standing tall.
43 · Pull · Beginner
Hammer Curl
Dumbbells
Neutral-grip curl that loads the brachialis and forearms. Builds the arms that actually fill a sleeve.
44 · Pull · Intermediate
Rack Pull
Barbell + rack
Top-half deadlift from the pins. Overloads the upper back and grip with weights your full deadlift can't touch.
45 · Core · Beginner
Side Plank
Bodyweight
Anti-lateral-flexion. Trains the obliques and hip stabilizers that keep you from folding sideways under one-sided loads.
46 · Core · Beginner
Russian Twist
Bodyweight or dumbbell
Rotational core work. Done slow with the ribs down, it teaches the trunk to control rotation — done fast, it teaches nothing.
47 · Core · Intermediate
Ab Wheel Rollout
Ab wheel
The hardest anti-extension exercise most people will ever need. The core fights to keep the spine neutral as you roll out.
48 · Carry · Intermediate
Overhead Carry
Dumbbell or kettlebell
Walking with a weight locked out overhead. Shoulder stability, ribcage position, and core tension all at once.
49 · Carry · Beginner
Front-Rack Carry
Kettlebell or dumbbells
Weight held at the chest while you walk. The upper back and abs have to fight to keep you upright — posture training under load.
50 · Pull · Beginner
Chest-Supported Row
Dumbbells + bench
A row done lying face-down on an incline bench. The chest support kills the cheating, so every rep is pure back — lats, rhomboids, and rear delts.
── PANEL E2 · HOW TO USE THIS ──
FJ-E2
A LIST IS NOT
A PROGRAM.
Fifty movements, zero structure. A list tells you what to lift — not how to sequence it, load it, or progress it week to week. That's the part nobody figures out from a scroll, and it's the part that actually changes your body.
Fifteen minutes on a call gets you the other half.
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