INSIDE THE REP The Guide
X-ray view of the triceps working in an overhead extension

FREE TOOL

Your workout plan, built from the research.

Answer 4 questions. Get a weekly plan where every rule (sets, reps, rest, exercise choice) comes from a published study.

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1. Your main goal
2. Days a week you can train
3. Equipment
4. Experience
X-ray view of the hamstrings in a seated leg curl

THE GUIDE

The Best Exercise for Every Muscle

Which version of each exercise grew the most muscle in the studies, what to swap at home or with dumbbells, and the 7 gym myths the research doesn't back up. Every claim comes with its source.

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