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VISUAL MUSCLE SELECTOR

Choose a muscle. Build a workout around it.

Select muscles from the body map or accessible list, add the equipment around you, and receive a focused workout with useful prescriptions.

  • Front and back anatomy
  • Accessible checkbox list
  • Instant focused workout
See the focused workout
  1. 1PreviewYour workout is ready below
  2. 2AdjustChange time, equipment, or focus
  3. 3Start freeSign in only when you are ready to track
BUILD IT AROUND TODAY

Make this workout yours.

Change any input. Your starting workout updates immediately—no account required.

01 Time available
02 Equipment available
03 Training focus
Choose target musclesRequired. Your session will be built around the muscle areas you select.
Selected priorities1

This selector is for training emphasis—not pain, injury, or diagnosis. Add body-area limitations separately on the next optional step.

YOUR STARTING PLAN

Muscle-focus workout

30MIN
Dumbbells + MachinesChest
  1. 01
    Dumbbell bench pressDumbbells · Chest + Triceps

    Keep your feet planted and lower the dumbbells beside your chest.

    SETS
    3
    REPS
    8–12
    REST
    75s
  2. 02
    Dumbbell goblet squatDumbbells · Quadriceps + Glutes

    Hold the dumbbell close and keep your whole foot grounded.

    SETS
    3
    REPS
    8–12
    REST
    75s
  3. 03
    Dumbbell Romanian deadliftDumbbells · Hamstrings + Glutes

    Send your hips back while the dumbbells stay close to your legs.

    SETS
    3
    REPS
    8–12
    REST
    75s
  4. 04
    One-arm dumbbell rowDumbbells · Upper back + Lats + Biceps

    Pull your elbow toward your back pocket without twisting.

    SETS
    3
    REPS
    8–12 / side
    REST
    75s
  5. 05
    Dumbbell overhead pressDumbbells · Shoulders + Triceps

    Keep your ribs stacked as the weights move overhead.

    SETS
    3
    REPS
    8–12
    REST
    75s

General fitness information, not medical advice. Stop if a movement causes pain, dizziness, or unusual shortness of breath.

MORE WAYS TO MOVE
01
20-minute dumbbellFast full-body strength
02
Machine onlyStable, approachable resistance
03
Three-day gym planA repeatable weekly structure