Resistance Training Exercises

For each category, I selected five exercises in order of progression. The first exercise listed will be for a beginner and the last one for someone who is more advanced.

  • Unilateral Vertical Push
  1. Half Kneeling Press
  2. Seated Press
  3. Tall Kneeling Press
  4. Landmine Press
  5. Standing Offset Press
  • Bilateral Vertical Push
  1. Kneeling Press
  2. Incline Bench Press
  3. Military Barbell Press
  4. Feet Elevated Pike Pushups
  5. Handstand Wall Holds
  • Vertical Pull
  1. Half Kneeling Single Arm Pull-down
  2. Tall Kneeling Pull-down
  3. Static Chin Up Holds
  4. Chin Ups/ Pullups
  5. Weighted Chin Ups/ Pull Ups
  • Horizontal Push
  1. Neutral Floor Press (DB/ Barbell)
  2. Pushup
  3. Bench Press (DB/ Barbell)
  4. Feet Elevated Pushup
  5. Dip
  • Horizontal Pull
  1. Inverted Row (suspension trainer or bar)
  2. Seated Low Cable Row
  3. Single Arm 3-Point Row
  4. Barbell Bent Over Row
  5. Feet Elevated Inverted Row
  • Bilateral Hip Dominant
  1. Nordic Hamstring Curl
  2. Barbell Hip Thrust
  3. Sumo/Romanian/Conventional Deadlift
  4. Barbell Good Morning
  5. Kettlebell Swing
  • Unilateral Hip Dominant
  1. Single Leg Hip Thrust
  2. Single Leg Barbell Glute Bridge
  3. Barbell Split Squat
  4. Bulgarian Split Squat (Dumbbells or Barbell)
  5. Single Leg Romanian Deadlift
  • Bilateral Knee Dominant
  1. Bear Squat
  2. Goblet Squat
  3. Offset Kettlebell Squat
  4. Barbell Front Squat (Kettlebells can be used too) 
  5. Barbell Back Squat
  • Unilateral Knee Dominant (kettlebells can be used instead of a barbell)

*The bar can be held in the front rack or zercher position. 

  1. Anterior Loaded Barbell Step Ups 
  2. Anterior Loaded Barbell Lunge (reverseforwardwalking, lateral)
  3. Anterior Loaded Barbell Cossack Squat
  4. Loaded Bowler Squats
  5. Counterbalance Pistol Squat

Below you will find 71 exercises that you can use for your workout

  • Click the top left hand corner to view all the exercises in the playlist
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