ABCMuscle is a free, comprehensive exercise library built to help you train smarter, whether you are a complete beginner setting foot in a gym for the first time or an experienced lifter fine-tuning a programme. The database holds 1,682+ exercises spanning every major muscle group, each one paired with clear step-by-step instructions, a demonstration video, the common mistakes to avoid, and practical coaching tips. Instead of guessing how to perform a movement or copying poor form from a crowded gym floor, you can look up exactly how to do it correctly and safely.
Every exercise is organised so it is easy to find what you need. You can browse by Chest, Back, Shoulders, Biceps, Triceps, Abs, Quadriceps, Hamstrings, Glutes and Calves, or pick a training style such as calisthenics, mobility & stretching, yoga or cardio. You can also filter by the equipment you actually have — from a fully equipped gym to a single pair of dumbbells or nothing but your bodyweight — and by difficulty, so beginners are never handed an advanced movement before they are ready.
Knowing the exercises is only half the battle; putting them together into a sensible plan is what produces results. A good routine trains every major muscle group across the week, balances pushing and pulling movements, includes both heavy compound lifts and targeted isolation work, and progresses over time through gradually heavier weights or more repetitions. Most people make the fastest progress training each muscle group roughly twice per week, prioritising the big multi-joint movements first and finishing with isolation work to round out development.
If you are not sure how to structure your week, our pre-built workout splits give you a proven starting point. A classic three-day approach uses a Push day for chest, shoulders, and triceps, a Pull day for back and biceps, and a Leg day for the entire lower body. Prefer to focus on one area at a time? Try a dedicated Chest day, Back day, or Arms day, or use popular combinations such as Chest & Biceps and Back & Triceps. You can open any split to see every matching exercise, then save it and even share your own curated version with friends so you can train together.
However you choose to train, the principles stay the same: learn good technique, train consistently, push yourself a little harder over time, and recover well. Use ABCMuscle as your reference for the how, and let the workout tools handle the what and when. Start by picking a muscle group or a split below.