Workout Master

Exercise Workout Target Trait Locations Secondary

Complexity
Type

Glutes Hamstrings Mobility Balance

Anytime Fitness
Hip Abductors Control
1 Leg KB RDL Legs Home Office Medium Core
Hip Adductors Fortification
Pure Gym
Spinal Erectors Technique

Anytime Fitness
Core
Advanced Tuck Biceps Tendons Home Office
Pull Control Skills High
Planche Holds Shoulders Outdoors
Push
Pure Gym

Anytime Fitness

Office
Arched Pull Ups Pull Lats Control Strength Low Rhomboids Traps
Outdoors

Pure Gym

Mobility Anytime Fitness

Legs Glutes Hamstrings
ATG Split Squats Knee Tendons Fortification Office Low
Mobility Quadriceps
Strength Pure Gym

Fortification
Back Squat Glutes Hamstrings Anytime Fitness
Legs Strength Medium Core
(Light) Quadriceps Pure Gym
Technique

Explosiveness
Barbell Hip Anytime Fitness
Legs Glutes Fortification Low
Thrusts Pure Gym
Strength

Cardio

Battle Ropes Cardio Shoulders Hypertrophy Pure Gym Low Core

Strength Endurance

Bench Press Hypertrophy Anytime Fitness

Push Pecs High Shoulders Triceps
(Heavy) Strength Pure Gym

Anytime Fitness
Biceps Gauntlet Hypertrophy
Pull Biceps Office Medium
Set Strength
Pure Gym

Anytime Fitness

Bodyweight Lats Rhomboids Hypertrophy Office Core

Pull Low
Rows Traps Strength Endurance Outdoors Spinal Erectors

Pure Gym

Calves Glutes Anytime Fitness

Box Jumps Legs Hamstrings Explosiveness Outdoors High

Quadriceps Pure Gym

Workout Master 1
 Exercise Workout Target Trait Locations Secondary
Complexity
Type

Anytime Fitness
Shoulders Mobility Control
Core Home Office
Bridge Press Spinal Erectors Fortification Medium Triceps
Mobility Outdoors
Thoracic Skills
Pure Gym

Glutes

Core Strength Anytime Fitness Hip Abductors

Cable Rotation Core Obliques Low
Pull Strength Endurance Pure Gym Hip Adductors Lats

Shoulders

Biceps Rear Delts

Hypertrophy Anytime Fitness
Cable Rows Pull Lats Medium Rhomboids
Strength Pure Gym
Shoulders

Anytime Fitness

Controlled Chin Office

Pull Biceps Strength Low Lats
Ups Outdoors

Pure Gym

Anytime Fitness

Legs Hip Abductors Mobility Control Home Office

Cossack Squat Medium Glutes Hamstrings
Mobility Hip Adductors Strength Outdoors

Pure Gym

Anytime Fitness

Crab/Crab Core Core Obliques Home Office

Mobility Skills Low Shoulders
Reach Mobility Spinal Erectors Outdoors

Pure Gym

Anytime Fitness

Mobility Mobility Skills Office

Dead Hangs Shoulders Low Forearms (Grip)
Pull Strength Endurance Outdoors

Pure Gym

Mobility
Core
Glutes Hamstrings Fortification Anytime Fitness Forearms (Grip)
Deadlift (Light) Legs Medium
Spinal Erectors Strength Pure Gym Lats
Pull
Technique

Anytime Fitness

Legs Hip Abductors Mobility Home Office Glutes Hamstrings

Deep Squat Low
Mobility Hip Adductors Fortification Outdoors Quadriceps

Pure Gym

Anytime Fitness
Hypertrophy
Dips Push Pecs Office Low Shoulders Triceps
Strength
Pure Gym

Workout Master 2
 Exercise Workout Target Trait Locations Secondary
Complexity
Type

Anytime Fitness
Core
Hypertrophy Office
Dragon Flag Core Rectus Abdominis Medium Hip Flexors
Skills Strength Outdoors
Transverse Abdominis
Pure Gym

Anytime Fitness
Hypertrophy
Dumbbell Press Push Pecs Office Medium Shoulders Triceps
Strength
Pure Gym

Hypertrophy Anytime Fitness

Dumbbell Pull
Biceps Triceps Strength Home Office Medium Shoulders
Runners Push
Strength Endurance Pure Gym

Anytime Fitness

Handstand Home Office Core Pecs

Push Shoulders Skills Strength High
Practice Outdoors Triceps

Pure Gym

Anytime Fitness
Mobility Cardio
Cardio Pecs Shoulders Home Office Core Hip Abductors
Heavy Bag Skills Low
Push Triceps Outdoors Hip Adductors
Strength Endurance
Pure Gym

Anytime Fitness
Mobility Cardio
Pecs Shoulders Home Office Core Hip Abductors
Heavy Bag Cardio Skills Low
Triceps Outdoors Hip Adductors
Strength Endurance
Pure Gym

Anytime Fitness

High Rep Push Hypertrophy Home Office

Push Pecs Low Shoulders Triceps
Ups Strength Endurance Outdoors

Pure Gym

Anytime Fitness

Hypertrophy Home Office

Hindu Squats Legs Quadriceps Low Knee Tendons
Strength Endurance Outdoors

Pure Gym

Anytime Fitness
Control
Home Office
Hollow Body Core Core Fortification Low
Outdoors
Skills
Pure Gym

Anytime Fitness
Ice Cream Core Control Skills
Lats Outdoors High Core
Makers Pull Strength
Pure Gym

Workout Master 3
 Exercise Workout Target Trait Locations Secondary
Complexity
Type

Calves Glutes

Hamstrings Strength Endurance

Jog Pull Pure Gym Medium Core
Hip Abductors Weightloss

Hip Adductors

Calves Glutes Explosiveness Anytime Fitness

Jump
Legs Hamstrings Hypertrophy Office Medium Core
Squats/Weighted
Quadriceps Strength Endurance Pure Gym

Anytime Fitness

KB Swings Legs Glutes Explosiveness Home Office Medium Spinal Erectors

Pure Gym

Anytime Fitness
Mobility Skills
Core Home Office
L-Sit Hold Rectus Abdominis Strength Medium Triceps
Mobility Outdoors
Strength Endurance
Pure Gym

Anytime Fitness
L-Sit to Core Core Shoulders Mobility Control Home Office
Handstand High Compression Strength
Press Push Traps Triceps Skills Strength Outdoors

Pure Gym

Control Anytime Fitness

Core
Lizard Crawls Core Pecs Hypertrophy Outdoors Medium Shoulders Triceps
Push
Strength Endurance Pure Gym

Anytime Fitness

One Arm Push Control Skills Home Office Core Shoulders

Push Obliques Pecs High
Ups Strength Outdoors Triceps

Pure Gym

Anytime Fitness
Core Mobility
Home Office
Pancake Stretch Legs Core Hamstrings Fortification Low
Outdoors
Mobility Skills
Pure Gym

Mobility Anytime Fitness

Pec Cable Flys Push Pecs Low Shoulders Triceps
Hypertrophy Pure Gym

Anytime Fitness

Mobility Control Home Office

Pike Pulses Core Compression Strength Low Hip Flexors
Skills Outdoors

Pure Gym

Anytime Fitness

Control Skills Home Office

Pike Pushups Push Shoulders Low Pecs Triceps
Strength Outdoors

Pure Gym

Workout Master 4
 Exercise Workout Target Trait Locations Secondary
Complexity
Type

Anytime Fitness
Mobility
Pullovers Pull Lats Office Medium Shoulders
Hypertrophy
Pure Gym

Cardio
Cardio Calves Glutes Hip Abductors
Running Fortification Outdoors Medium
Legs Quadriceps Hip Adductors
Technique

Mobility
Seated Good Core Anytime Fitness
Spinal Erectors Fortification Low Glutes
Morning Legs Pure Gym
Technique

Anytime Fitness
Mobility Cardio
Pecs Shoulders Home Office Core Hip Abductors
Shadow Boxing Cardio Skills Low
Triceps Outdoors Hip Adductors
Strength Endurance
Pure Gym

Anytime Fitness
Shoulder Press Hypertrophy
Push Shoulders Office Medium Pecs Triceps
(Mid) Skills Strength
Pure Gym

Anytime Fitness
Balance Control
Home Office
Sissy Squats Legs Quadriceps Fortification High Knee Tendons
Outdoors
Strength
Pure Gym

Anytime Fitness

Straddle Legs Calves Glutes Home Office

Mobility Low Core
Pancake Stretch Mobility Hamstrings Outdoors

Pure Gym

Anytime Fitness

Home Office
Tibialis Raises Legs Anterior Tibialis Low
Outdoors

Pure Gym

Tricep Push Anytime Fitness

Push Triceps Hypertrophy Low
Down Pure Gym

Workout Master 5