ACJC FitDash

Exercise Library

Science-based exercise database by muscle group with progression ladders

Progression Levels

Level 1

Foundation

Machines & isolation — form, control, confidence

Level 2

Building

Free weights & dumbbells — stability, coordination

Level 3

Compound

Barbell & advanced lifts — strength, overload

Back

Ready

Evidence-based back training guide with a 3-level progression ladder from machine isolation to compound barbell pulls, covering lats, rhomboids, traps, rear delts, and erectors.

View exercises →

Chest

Pending

Pectoralis major, front delts

Shoulders

Pending

All three deltoid heads

Biceps

Pending

Biceps brachii, brachialis

Triceps

Pending

All three triceps heads

Forearms

Pending

Wrist flexors/extensors, grip

Core

Pending

Abs, obliques, transverse abdominis

Quads

Pending

Quadriceps, hip flexors

Hamstrings

Pending

Hamstring muscles

Glutes

Pending

Gluteus maximus, medius, minimus

Calves

Pending

Gastrocnemius, soleus

Tibialis

Pending

Anterior shin muscles

1 of 12 muscle groups researched · See Phase 13 for full roadmap