Features:
- Click on exercise show dialog guide (static image | gif | video reference), below have alternative for dumbbell or no equipment
- Tab for each exercise part (Legs, Arms, Upper body, Back)
- Exercise program (5-day split, 6-day split), guide beginner | experimented (sets & reps)
- Search for exercise guide
- Optional:
  - Set goal and request AI to generate program

Assets:

5-day split (upper-lower-push-pull-legs)

Day 1: Upper strength (6)

1.Bench press: 5 sets (5 reps)

2.Military press: 4 sets (8 reps)

3.CGBP: 4 sets (6-8 reps)

4.Pull ups: 4 sets (8-10 sets)

5.Barbell curl: 3 sets (6-8 reps)

6.Dips: 3 sets (6-8 reps)

Day 2: Lower strength (5)

1.Squat: 5 sets (5 reps)

2.Dead lift: 3 sets (6-8 reps)

3.Lunges: 4 sets (8 reps)

4.Hamstring curls: 4 sets (6-8 reps)

5.Calf raise: 4 sets (8-10 reps)

Day 3: Push (6)

1.Incline bench: 3 sets (10-12 reps)

2.DB shoulder press: 4 sets (10-12 reps)

3.Skull crushers: 3 sets (12-15 reps)

4.DB flyes: 3 sets (12-15 reps)

5.Lateral raises: 3 sets (12-15 reps)

6.Tricep pushdown: 3 sets (12-15 reps)

Day 4: Pull (7)

1.Lat pulldown: 3 sets (10-12 reps)

2.Barbell curl: 3 sets (8-10 reps)

3.Cable row: 3 sets (12-15 reps)

4.Hammer curl: 3 sets (12-15 reps)

5.Machine curl: 3 sets (15-20 reps)

6.Face pulls: 3 sets (20-25 reps)

7.T-bar row: 3 sets (12-15 reps)

Day 5: Legs (6)

1.Leg extension: 3 sets (15-20 reps)

2.Leg press: 4 sets (10-12 reps)

3.RDL: 3 sets (10-12 reps)

4.Hamstring curl: 3 sets (12-15 reps)

5.Standing calf raise: 3 sets (10-12 reps)

6.Seated calf raise: 3 sets (15-20 reps)

6-day split (push-pull-legs [Tăng cơ] push-pull-legs [Sức mạnh])

Goal: 3–4 sets per exercise, 8–12 reps, ==60–90 sec== rest between sets.

Day 1: Push (Chest, shoulders, triceps) (5)

1.Chest press: 3 sets (10 reps)

2.Overhead press: 3 sets (10 reps)

3.Dips: 3 sets (8-10 reps)

4.Push-ups: 3 sets (10-15 reps)

5.Skull crushers: 3 sets (12 reps)

Day 2:Pull (Back, Biceps)

1.Rows: 3 sets (10 reps)

2.Pull-ups: 3 sets (6-10 reps)

3.Curls: 3 sets (12 reps)

4.Shrugs: 3 sets (12 reps)

5.Pull-overs: 3 sets (10 reps)

Day 3: Legs (Quads, hamstrings, glutes, calves)

1.Squats: 4 sets (10 reps)

2.Dead lift: 3 sets (8 reps)

3.Lunges: 3 sets (12 reps)

4.Bridges: 3 sets (15 reps)

5.Calf extensions: 3 sets (15 reps)

Goal: 4–5 sets, 3–6 reps, ==2–3 min rest==. Focus on proper form and controlled heavy lifts.

Day 4: Push (Chest, shoulders, triceps)

1.Chest press: 5 sets (5 reps)

2.Overhead press: 4 sets (5 reps)

Dips: 4 sets (6 reps)

Push-ups: 3 sets (8-10 reps)

Skull crushers: 3 sets (6-8 reps)

Day 5: Pull (Back, Biceps)

Rows: 5 sets (5 reps)

Pull-ups: 4 sets (4-6 reps)

Curls: 3 sets (6-8 reps)

Shrugs: 4 sets (6 reps)

Pull-overs: 3 sets (6-8 reps)

Day 6: Legs (Quads, hamstrings, glutes, calves)

Squats: 5 sets (5 reps)

Dead lift: 4 sets (4-6 reps)

Lunges: 3 sets (6 reps each leg)

Bridges: 3 sets (8 reps)

Calf extensions: 4 sets (10 reps)

6-Day split v2

Day 1: Push (Tăng cơ)

1: DB incline Benchpress : 4 sets x ( 8-10) 2: BB Benchpress : 3 sets x 8 3: Millitary Press : 4 sets x ( 8-10) 4: Triceps Cable Pushdown: 5 sets x10 5: Rear delt barbell row : 4 sets x10 6: DB lateral raise : 3 sets x10 7: DB shrug : 3 sets x10 8: Abs Movements : 4 sets x12

Day 2: Pull (Tăng cơ)

1: Deadlift : 5 - 5 - 5 - 3 - 3 2: Bent Over row : 5 sets x 5 3: Lats Pulldown : 4 sets x 8 4: Pull Ups : 4 sets x 8 5: Face Pulls : 4 sets x 12 6: Hammer Curls : 3 set x10 7: Abs Movement : 4 sets x12

Day 3: Legs (Tăng cơ)

1: Squat : 15 - 12 - 10 - 8 2: Lunges : 3 sets x 10 Each side 3: Leg extention : 4 sets x 12 4: Leg Curls : 4 sets x 12 5: Stiff Leg Deadlift : 3 sets x 12 6: Calf Movement : 4 sets x 30

Day 4: Push (Sức mạnh)

1: Incline Bench Press : 5 - 5 - 3 - 3 - 3 2: Flat Bench Press : 4 sets x 5 3: Weighted Dips : 4 sets x 5 4: Shoulder Press : 4 sets x 5 5: Shrug : 4 sets x 5 6: Triceps Movement : 4 sets x 8 7: Hanging Leg Raise : 5 sets x12

Day 5: Pull (Sức mạnh)

1: Bent-Over Row : 4 sets x 10 2: T-Bar Row : 4 sets x 10 3: Pull Ups : 4 sets x 12 4: Lats PullDown : 4 sets x 12 5: Standing Lats Pushdown : 4 sets x 15 6: Back Extention : 4 sets x 15 7: Preacher Curls : 5 sets x10 8: Alternating Curls : 5 sets X10

Day 3: Legs (Sức mạnh)

1: Squat : 5 sets x 5 2: Leg Press : 3 sets x 8 3: Bulgarian Split Squat : 3 sets x 8 4: DB Stiff Leg Deadlift : 6 sets x 6 5: Calf Raise : 6 sets x 30

🦵 Legs (Quads, Glutes, Hamstrings, Calves)

Exercise Name	Dumbbell Alternative	No-Equipment Alternative
Squat	Goblet Squat / DB Front Squat	Bodyweight Squat / Wall Sit
Leg Press	DB Step-Ups / Bulgarian Split Squat	Step-Ups / Jump Squats
Bulgarian Split Squat	DB Bulgarian Split Squat	Bulgarian Split Squat (Bodyweight)
Lunges	DB Lunges / Walking Lunges	Walking / Static / Reverse Lunges
Leg Extension	DB Leg Extension (lying with towel/band)	Wall Sit / Sissy Squat
Leg Curl / Hamstring Curl	DB Hamstring Curl (on floor)	Glute Bridge / Nordic Hamstring Curl
Deadlift	DB Deadlift	Hip Hinge / Glute Bridge
Romanian Deadlift (RDL)	DB RDL	Single-Leg Glute Bridge
Bridges / Hip Thrust	DB Glute Bridge	Glute Bridge / Single-Leg Bridge
Back Extension	DB Hyperextensions (on bench)	Supermans
Calf Raise / Extension	DB Standing/Seated Calf Raise	Calf Raise on Step / Single-Leg Raise

🏋️ Back (Lats, Rhomboids, Traps, Lower Back)

Exercise Name	Dumbbell Alternative	No-Equipment Alternative
Pull-Ups	Weighted Pull-Ups / Inverted DB Row	Pull-Ups / Towel Rows
Lat Pulldown	One-Arm DB Row / DB Pullover	Inverted Rows / Pull-Ups
Cable Row / T-Bar Row	DB Bent-Over Row / One-Arm Row	Backpack Row / Towel Row
Bent-Over Row	DB Bent-Over Row	Inverted Rows
Shrugs	DB Shrugs	Isometric Trap Hold / Shrug Squeeze
Face Pulls	DB Reverse Fly / Band Pull-Apart	Floor Y-T-W Raises
Pull-Overs	DB Pull-Overs	Floor Reachovers / Overhead Hold
Back Extension	DB Hyperextensions (on bench)	Supermans

💪 Arms (Biceps & Triceps)

Exercise Name	Dumbbell Alternative	No-Equipment Alternative
Pull-Ups	Weighted Pull-Ups / Inverted DB Row	Pull-Ups / Towel Rows
Lat Pulldown	One-Arm DB Row / DB Pullover	Inverted Rows / Pull-Ups
Cable Row / T-Bar Row	DB Bent-Over Row / One-Arm Row	Backpack Row / Towel Row
Bent-Over Row	DB Bent-Over Row	Inverted Rows
Shrugs	DB Shrugs	Isometric Trap Hold / Shrug Squeeze
Face Pulls	DB Reverse Fly / Band Pull-Apart	Floor Y-T-W Raises
Pull-Overs	DB Pull-Overs	Floor Reachovers / Overhead Hold
Back Extension	DB Hyperextensions (on bench)	Supermans

🧍 Upper Body (Chest, Shoulders, Mixed Push)

Exercise Name	Dumbbell Alternative	No-Equipment Alternative
Curls (Barbell, Machine)	DB Bicep Curl / Incline / Alt / Hammer Curl	Towel Curls / Isometric Curls
Hammer Curls	DB Hammer Curls	Towel Curl w/ Isometric Hold
Preacher Curls	Seated DB Curls (back supported)	Towel Curls (leaned forward)
Tricep Pushdown	DB Kickbacks / Overhead Extensions	Dips / Diamond Push-Ups
Skull Crushers	DB Skull Crushers	Close-Grip Push-Ups / Bench Dips
Dips	Bench Dips / DB Weighted Dips	Chair/Parallel Bar Dips

Warm up

Day	Focus	Warm-up Steps
Upper (5-day)	Chest, Shoulders, Back	1. Jumping Jacks / Arm Swings – 1 min 2. Arm Circles – 30 sec each 3. Scapular Push-ups – 10–12 reps 4. Band Pull-Aparts / Face Pulls – 15 reps 5. Wall Slides – 10 reps 6. Light Bench Press or Row – 2 warm-up sets
Lower (5-day)	Quads, Hamstrings, Glutes, Calves	1. High Knees / Jump Rope – 1–2 mins 2. Bodyweight Squats – 15 reps 3. Hip Circles – 10 reps/side 4. Glute Bridge – 15 reps 5. Leg Swings – 10 per leg 6. Calf Raises – 15 reps 7. Warm-up Squats/RDLs – 2 sets
Push (5-day / 6-day hypertrophy)	Chest, Shoulders, Triceps	1. Arm Swings / Circles – 1 min 2. Band Pull-Aparts – 15 reps 3. Wall Slides – 10 reps 4. Incline Push-Ups – 10 reps 5. Light DB Shoulder Press or DB Bench – 2 sets
Pull (5-day / 6-day hypertrophy)	Back, Biceps	1. Dead Hangs or Band Pull-Aparts – 30 sec 2. Scapular Pull-Ups – 10 reps 3. Face Pulls (band or DB) – 15 reps 4. Light DB Rows – 2 sets 5. Optional: Towel Rows
Legs (5-day / 6-day hypertrophy)	Quads, Hams, Glutes, Calves	1. Jump Rope – 1–2 mins 2. Glute Bridges – 15 reps 3. Bodyweight Squats – 15 reps 4. Lunge + Twist – 10/side 5. Calf Raises – 15 reps 6. Optional: Sumo Squats
Push (6-day power)	Power – Chest, Shoulders, Triceps	1. Jump Rope – 1 min 2. Explosive Push-Ups – 5–8 reps 3. Med Ball Chest Pass / OH Slam – 2x5 4. Warm-up Bench or OHP – 3–4 sets
Pull (6-day power)	Power – Back, Biceps	1. Rowing / Jump Rope – 2 mins 2. Power Band Rows – 10 reps 3. Kettlebell Swings / Explosive DB Rows – 2x8 4. Dead Hang – 30 sec 5. Warm-up Deadlifts/Rows – 3–4 sets
Legs (6-day power)	Power – Quads, Glutes, Hams	1. Jump Squats – 2x5 2. Glute Bridge Hold – 30 sec 3. Walking Lunges – 10/leg 4. Bounding or Med Ball Throws – 2x5 5. Warm-up Squats / Deadlifts – 3–4 sets