Full gym exercises
267 movements from Dietly’s training catalogue that need nothing more than this. Racks, machines, cables. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.
Alternate Triceps ExtensionTriceps BrachiiIntermediateCable
Assault Bike RunCardioIntermediateLeverage machine
Assisted Close grip Underhand Chin upBackBeginnerLeverage machine
Assisted Single Leg PressPectoralis Major Sternal HeadBeginnerLeverage machine
Assisted Triceps DipTriceps BrachiiBeginnerLeverage machine
Bar Lateral PulldownLatissimus DorsiIntermediateCable
Barbell Alternate Biceps CurlBiceps BrachiiIntermediateBarbell
Barbell Bench PressPectoralis Major Clavicular HeadIntermediateBarbell
Barbell Bench SquatGluteus MaximusIntermediateBarbell
Barbell Bent Over RowInfraspinatusIntermediateBarbell
Barbell Clean and PressDeltoid AnteriorAdvancedBarbell
Barbell Clean DeadliftThighsAdvancedBarbell
Barbell Clean PullWeightliftingAdvancedBarbell
Barbell Clean-grip Front SquatGluteus MaximusAdvancedBarbell
Barbell Close Grip Bench PressTriceps BrachiiIntermediateBarbell
Barbell Close-Grip Bench PressTriceps BrachiiIntermediateBarbell
Barbell CurlBiceps BrachiiIntermediateBarbell
Barbell Curl (Without Weight)Biceps BrachiiIntermediateBarbell
Barbell Curtsey LungeGluteus MaximusIntermediateBarbell
Barbell DeadliftGluteus MaximusIntermediateBarbell
Barbell Decline Bench PressPectoralis Major Sternal HeadIntermediateBarbell
Barbell Drag CurlBiceps BrachiiIntermediateBarbell
Barbell Floor Chest PressPectoralis Major Clavicular HeadIntermediateBarbell
Barbell Front Bench SquatGluteus MaximusIntermediateBarbell
Barbell Front Chest SquatGluteus MaximusIntermediateBarbell
Barbell Front Rack LungeGluteus MaximusIntermediateBarbell
Barbell Front RaiseDeltoid AnteriorIntermediateBarbell
Barbell Front SquatGluteus MaximusIntermediateBarbell
Barbell Full Squat (Back Pov)Gluteus MaximusIntermediateBarbell
Barbell Full Squat (Side Pov)Gluteus MaximusIntermediateBarbell
Barbell Full squat (With Rack)Gluteus MaximusIntermediateBarbell
Barbell Full Squat (Without Weight)Gluteus MaximusIntermediateBarbell
Barbell Glute Bridge (Hands On Bar)Gluteus MaximusIntermediateBarbell
Barbell Good MorningHamstringsIntermediateBarbell
Barbell Guillotine Bench PressPectoralis Major Sternal HeadIntermediateBarbell
Barbell Hack SquatGluteus MaximusIntermediateBarbell
Barbell Hang CleanWeightliftingAdvancedBarbell
Barbell Hang SnatchWeightliftingAdvancedBarbell
Barbell Hip ThrustGluteus MaximusIntermediateBarbell
Barbell Incline Bench PressPectoralis Major Clavicular HeadIntermediateBarbell
Barbell Incline Lying Rear Delt RaiseDeltoid AnteriorBeginnerBarbell
Barbell Incline RowInfraspinatusIntermediateBarbell
Barbell Incline Triceps Extension Skull CrusherTriceps BrachiiIntermediateBarbell
Barbell Jefferson SquatGluteus MaximusIntermediateBarbell
Barbell JM Bench PressTriceps BrachiiIntermediateBarbell
Barbell Jump SquatGluteus MaximusIntermediateBarbell
Barbell Lateral LungeGluteus MaximusIntermediateBarbell
Barbell LungeGluteus MaximusIntermediateBarbell
Barbell Lying Close-grip PressTriceps BrachiiBeginnerBarbell
Barbell Lying extensionTriceps BrachiiBeginnerBarbell
Barbell Lying Row on RackInfraspinatusBeginnerBarbell
Barbell Lying Triceps ExtensionTriceps BrachiiBeginnerBarbell
Barbell Lying Triceps Extension Skull CrusherTriceps BrachiiBeginnerBarbell
Barbell Narrow Stance SquatGluteus MaximusIntermediateBarbell
Barbell One Arm Side DeadliftGluteus MaximusIntermediateBarbell
Barbell one leg hip thrustGluteus MaximusIntermediateBarbell
Barbell One Leg SquatQuadricepsIntermediateBarbell
Barbell Overhead LungeGluteus MaximusIntermediateBarbell
Barbell Overhead ShrugTrapezius Upper FibersIntermediateBarbell
Barbell Overhead SquatQuadricepsIntermediateBarbell
Barbell Palms Down Wrist Curl Over A BenchWrist ExtensorsIntermediateBarbell
Barbell Pendlay RowInfraspinatusIntermediateBarbell
Barbell Power Clean from BlocksWeightliftingAdvancedBarbell
Barbell Power JerkWeightliftingAdvancedBarbell
Barbell Power SnatchWeightliftingAdvancedBarbell
Barbell Power Snatch From BlocksWeightliftingAdvancedBarbell
Barbell Preacher CurlBrachialisIntermediateBarbell
Barbell Prone Incline CurlBiceps BrachiiIntermediateBarbell
Barbell PulloverLatissimus DorsiIntermediateBarbell
Barbell Pullover To PressLatissimus DorsiIntermediateBarbell
Barbell Rack PullErector SpinaeIntermediateBarbell
Barbell Rear Delt RaiseDeltoid PosteriorIntermediateBarbell
Barbell Rear Delt RowDeltoid PosteriorIntermediateBarbell
Barbell Rear LungeGluteus MaximusIntermediateBarbell
Barbell Rear Lunge (Version 2)Gluteus MaximusIntermediateBarbell
Barbell Rear Lunge (Without Weight)Gluteus MaximusIntermediateBarbell
Barbell Revers Wrist CurlWrist ExtensorsIntermediateBarbell
Barbell Reverse Close-grip Bench PressTriceps BrachiiIntermediateBarbell
Barbell Reverse CurlBrachioradialisIntermediateBarbell
Barbell Reverse Grip Bent Over RowInfraspinatusIntermediateBarbell
Barbell Reverse Wrist CurlWrist ExtensorsIntermediateBarbell
Barbell RolloutIliopsoasIntermediateBarbell
Barbell Romanian DeadliftErector SpinaeIntermediateBarbell
Barbell Seated Behind Head Military PressDeltoid AnteriorBeginnerBarbell
Barbell Seated Calf RaiseGastrocnemiusBeginnerBarbell
Barbell Seated Close-grip Concentration CurlBrachialisBeginnerBarbell
Barbell Seated Good morningGluteus MaximusBeginnerBarbell
Barbell Seated Overhead PressDeltoid AnteriorBeginnerBarbell
Barbell Seated Overhead Triceps ExtensionTriceps BrachiiBeginnerBarbell
Barbell Seated TwistObliquesBeginnerBarbell
Barbell Seated Twist (On Stability Ball)ObliquesBeginnerBarbell
Barbell Shoulder Grip Upright RowDeltoid LateralIntermediateBarbell
Barbell ShrugTrapezius Upper FibersIntermediateBarbell
Barbell Side BentObliquesIntermediateBarbell
Barbell Side Split Squat (Version 2)Gluteus MaximusIntermediateBarbell
Barbell Single Leg DeadliftGluteus MaximusIntermediateBarbell
Barbell Single Leg Split SquatGluteus MaximusIntermediateBarbell
Barbell SnatchWeightliftingAdvancedBarbell
Barbell Snatch BalanceWeightliftingAdvancedBarbell
Barbell Snatch DeadliftThighsAdvancedBarbell
Barbell Snatch from BlocksWeightliftingAdvancedBarbell
Barbell Split CleanWeightliftingAdvancedBarbell
Barbell Split JerkWeightliftingAdvancedBarbell
Barbell Split SquatGluteus MaximusIntermediateBarbell
Barbell Split Squat (Version 2)Gluteus MaximusIntermediateBarbell
Barbell SquatGluteus MaximusIntermediateBarbell
Barbell Squat (On Knees)QuadricepsIntermediateBarbell
Barbell Squat 2 sec HoldGluteus MaximusIntermediateBarbell
Barbell Standing Back Wrist CurlWrist FlexorsIntermediateBarbell
Barbell Standing Calf RaiseGastrocnemiusIntermediateBarbell
Barbell Standing Close Grip CurlBiceps BrachiiIntermediateBarbell
Barbell Standing Concentration CurlBrachialisIntermediateBarbell
Barbell Standing Leg Calf RaiseGastrocnemiusIntermediateBarbell
Barbell Standing Military PressDeltoid AnteriorIntermediateBarbell
Barbell Standing Overhead Triceps ExtensionTriceps BrachiiIntermediateBarbell
Barbell Standing TwistObliquesIntermediateBarbell
Barbell Standing Wide-grip CurlBiceps BrachiiIntermediateBarbell
Barbell Step upThighsIntermediateBarbell
Barbell Step-upGluteus MaximusIntermediateBarbell
Barbell Stiff Legged DeadliftErector SpinaeIntermediateBarbell
Barbell Straight Leg DeadliftErector SpinaeIntermediateBarbell
Barbell Sumo DeadliftGluteus MaximusIntermediateBarbell
Barbell Sumo Romanian DeadliftErector SpinaeIntermediateBarbell
Barbell sumo squatGluteus MaximusIntermediateBarbell
Barbell ThrusterDeltoid AnteriorIntermediateBarbell
Barbell Upright RowDeltoid LateralIntermediateBarbell
Barbell Upright Row (Without Weight)Deltoid LateralIntermediateBarbell
Barbell Wide Bench PressPectoralis Major Sternal HeadIntermediateBarbell
Barbell Wide Grip Upright RowDeltoid LateralIntermediateBarbell
Barbell Wide SquatQuadricepsIntermediateBarbell
Barbell Wide-grip Upright RowDeltoid LateralIntermediateBarbell
Barbell Wrist CurlWrist FlexorsIntermediateBarbell
Barbell Wrist Curl (Version 2)Wrist FlexorsIntermediateBarbell
Bench PressPectoralis Major Sternal HeadIntermediateBarbell
Bench SquatQuadricepsIntermediateBarbell
Bent Over RowInfraspinatusIntermediateBarbell
Biceps Curl (Sz Bar)BicepsIntermediateCable
Bicycle Recline WalkAdductor MagnusBeginnerLeverage machine
Cable Alternate Triceps ExtensionTriceps BrachiiIntermediateCable
Cable Assisted Inverse Leg CurlHamstringsBeginnerCable
Cable Bar Lateral PulldownLatissimus DorsiIntermediateCable
Cable Bench PressPectoralis Major Clavicular HeadIntermediateCable
Cable Bent Over RowBackIntermediateCable
Cable Bent-Over One Arm Lateral RaiseDeltoid PosteriorIntermediateCable
Cable Bent-Over Reverse Grip RowInfraspinatusIntermediateCable
Cable Close-Grip Front Lat PulldownLatissimus DorsiIntermediateCable
Cable Cross over Revers FlyDeltoid PosteriorIntermediateCable
Cable Cross-over Lateral PulldownLatissimus DorsiIntermediateCable
Cable Cross-over Revers FlyDeltoid PosteriorIntermediateCable
Cable CurlBiceps BrachiiIntermediateCable
Cable DeadliftGluteus MaximusIntermediateCable
Cable Decline FlyPectoralis Major Sternal HeadIntermediateCable
Cable Decline Seated Wide-grip RowInfraspinatusBeginnerCable
Cable Donkey KickbackGluteus MaximusIntermediateCable
Cable Forward RaiseDeltoid AnteriorIntermediateCable
Cable Front RaiseDeltoid AnteriorIntermediateCable
Cable Front Seated RowInfraspinatusBeginnerCable
Cable Hammer CurlBrachioradialisIntermediateCable
Cable Hammer Curl (With Rope)BrachioradialisIntermediateCable
Cable High Pulley Overhead Tricep ExtensionTriceps BrachiiIntermediateCable
Cable hip abduction (Version 2)Gluteus MediusIntermediateCable
Cable Hip AdductionAdductor LongusIntermediateCable
Cable horizontal Pallof PressObliquesIntermediateCable
Cable Incline Bench PressPectoralis Major Clavicular HeadIntermediateCable
Cable Incline FlyPectoralis Major Clavicular HeadIntermediateCable
Cable Incline Fly (On Stability Ball)Pectoralis Major Clavicular HeadIntermediateCable
Cable Incline PushdownLatissimus DorsiIntermediateCable
Cable kickbackTriceps BrachiiIntermediateCable
Cable Kneeling CrunchRectus AbdominisIntermediateCable
Cable Kneeling Rear Delt RowDeltoid PosteriorIntermediateCable
Cable Kneeling Triceps ExtensionTriceps BrachiiIntermediateCable
Cable Lateral PulldownLatissimus DorsiIntermediateCable
Cable Lateral Pulldown with V-barLatissimus DorsiIntermediateCable
Cable Lateral RaiseDeltoid LateralIntermediateCable
Cable Low FlyPectoralis Major Clavicular HeadIntermediateCable
Cable Low Seated RowInfraspinatusBeginnerCable
Cable Lying Bicep CurlBiceps BrachiiBeginnerCable
Cable Lying Biceps CurlBiceps BrachiiBeginnerCable
Cable Lying CurlBiceps BrachiiBeginnerCable
Cable Lying Extension PulloverLatissimus DorsiBeginnerCable
Cable Lying FlyPectoralis Major Clavicular HeadBeginnerCable
Cable Lying Triceps ExtensionTriceps BrachiiBeginnerCable
Cable Middle FlyPectoralis Major Sternal HeadIntermediateCable
Cable Narrow Chair Stand UpHipsIntermediateCable
Cable Neutral Grip KickbackTriceps BrachiiIntermediateCable
Cable One Arm Bent over RowInfraspinatusIntermediateCable
Cable One Arm CurlBiceps BrachiiIntermediateCable
Cable One Arm Front RaiseDeltoid AnteriorIntermediateCable
Cable One Arm Lat PulldownLatissimus DorsiIntermediateCable
Cable One Arm Lateral Bent-overPectoralis Major Sternal HeadIntermediateCable
Cable One Arm Lateral RaiseDeltoid LateralIntermediateCable
Cable One Arm Tricep PushdownTriceps BrachiiIntermediateCable
Cable One Arm Twisting Seated RowInfraspinatusBeginnerCable
Cable Overhead Triceps ExtensionTriceps BrachiiIntermediateCable
Cable Palm Rotational RowInfraspinatusIntermediateCable
Cable Preacher CurlBrachialisIntermediateCable
Cable PulldownLatissimus DorsiIntermediateCable
Cable Pulldown (Pro Lat Bar)Latissimus DorsiIntermediateCable
Cable PushdownTriceps BrachiiIntermediateCable
Cable Pushdown (Straight Arm, Version 2)Latissimus DorsiIntermediateCable
Cable Pushdown (With Rope Attachment)Triceps BrachiiIntermediateCable
Cable Rear Delt Row (With Rope)Deltoid PosteriorIntermediateCable
Cable Rear DriveTriceps BrachiiIntermediateCable
Cable Rear PulldownLatissimus DorsiIntermediateCable
Cable Reverse CurlBrachioradialisIntermediateCable
Cable Reverse Grip PulldownInfraspinatusIntermediateCable
Cable Reverse grip PushdownTriceps BrachiiIntermediateCable
Cable Reverse-grip PushdownTriceps BrachiiIntermediateCable
Cable Reverse-grip Straight Back Seated High RowInfraspinatusBeginnerCable
Cable Rope Crossover Seated RowErector SpinaeBeginnerCable
Cable Rope High Pulley Overhead Tricep ExtensionTriceps BrachiiIntermediateCable
Cable Seated CrunchRectus AbdominisBeginnerCable
Cable Seated High RowInfraspinatusBeginnerCable
Cable Seated Neck ExtensionNeckBeginnerCable
Cable Seated Neck FlexionNeckBeginnerCable
Cable Seated on Floor Row with RopeInfraspinatusBeginnerCable
Cable Seated One Arm Alternate RowInfraspinatusBeginnerCable
Cable Seated Rear Lateral RaiseDeltoid PosteriorBeginnerCable
Cable Seated RowInfraspinatusBeginnerCable
Cable Seated Row with V barInfraspinatusBeginnerCable
Cable Seated Supine-grip RowInfraspinatusBeginnerCable
Cable Seated Twist on FloorObliquesBeginnerCable
Cable Seated Wide grip RowInfraspinatusBeginnerCable
Cable Seated Wide-grip RowInfraspinatusBeginnerCable
Cable Shoulder PressDeltoid AnteriorIntermediateCable
Cable ShrugTrapezius Upper FibersIntermediateCable
Cable Side BendObliquesIntermediateCable
Cable Squat RowBackIntermediateCable
Cable Squatting CurlBicepsIntermediateCable
Cable Standing Chest PressPectoralis Major Clavicular HeadIntermediateCable
Cable Standing Cross-over High Reverse FlyDeltoid PosteriorIntermediateCable
Cable Standing Crunch (With Rope Attachment)Rectus AbdominisIntermediateCable
Cable Standing FlyPectoralis Major Sternal HeadIntermediateCable
Cable standing hip extension (Version 2)Gluteus MaximusIntermediateCable
Cable Standing Inner CurlBiceps BrachiiIntermediateCable
Cable Standing Lat PushdownLatissimus DorsiIntermediateCable
Cable Standing LiftObliquesIntermediateCable
Cable Standing One Arm Tricep PushdownTriceps BrachiiIntermediateCable
Cable Standing One Arm Triceps ExtensionTriceps BrachiiIntermediateCable
Cable Standing Rear Delt RowDeltoid PosteriorIntermediateCable
Cable Standing Reverse Grip CurlBrachioradialisIntermediateCable
Cable Standing Shoulder External RotationTeres MajorIntermediateCable
Cable Standing Up Straight CrossoversPectoralis Major Sternal HeadIntermediateCable
Cable Stiff Leg Deadlift from StepboxErector SpinaeIntermediateCable
Cable straight arm pulldownLatissimus DorsiIntermediateCable
Cable Straight Arm Pulldown (With Rope)Latissimus DorsiIntermediateCable
Cable Straight Back Seated RowInfraspinatusBeginnerCable
Cable Straight Legs Pull ThroughGluteus MaximusIntermediateCable
Cable Triceps Pushdown (V Bar Attachment)Triceps BrachiiIntermediateCable
Cable Triceps Pushdown (V Bar)Triceps BrachiiIntermediateCable
Cable Tuck Reverse CrunchIliopsoasIntermediateCable
Cable twistObliquesIntermediateCable
Cable twist (Down Up)ObliquesIntermediateCable
Cable twist (Up Down)ObliquesIntermediateCable
Cable twisting overhead pressDeltoid AnteriorIntermediateCable
Cable Underhand PulldownLatissimus DorsiIntermediateCable
Cable Upper Chest CrossoversChestIntermediateCable
Cable Upright RowDeltoid LateralIntermediateCable
Cable Wide-Grip Lat PulldownLatissimus DorsiIntermediateCable
Cable Wrist CurlWrist FlexorsIntermediateCable
Cable Y-raiseDeltoid LateralIntermediateCable
Cambered Bar Lying RowInfraspinatusBeginnerBarbell
Close Grip CurlBicepsIntermediateCable
Close Grip Preacher CurlBicepsIntermediateEZ Barbell
Close-Grip Bench PressTriceps BrachiiIntermediateBarbell
Close-grip CurlBrachialisIntermediateEZ Barbell
Close-Grip Front Lat PulldownLatissimus DorsiIntermediateCable
Other equipment
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.