Horme
Library
529 exercises, 515 animated
The full in-app library, open and without sign-up. Every entry covers how to do it, what people get wrong and which muscles actually work.
Barbell Back Squat
Front Squat
Hack Squat (machine)
Conventional Deadlift
Romanian Deadlift
Good Morning
Hip Thrust
Leg Press
Alternating Dumbbell Forward Lunge
Leg Extension
Leg Curl (lying/seated)
Standing Calf Raise
Seated Calf Raise
Goblet Squat
Bulgarian Split Squat
Step-Up
Pistol Squat (single-leg)
Sissy Squat
Dumbbell Romanian Deadlift
Single-Leg Romanian Deadlift
Sumo Deadlift
Slider Hamstring Curl
Nordic Hamstring Curl
Glute Bridge
Single-Leg Glute Bridge
Cable Pull-Through
Hip Abduction Machine
Single-Leg Calf Raise
Calf Press on Leg Press
Bench press
Dumbbell Bench Press
Incline Dumbbell Press
Chest Fly / Pec Deck
Cable Crossover
Parallel Bar Dips
Push-Up
Decline Push-Up (feet elevated)
Chest Press Machine
Pec Deck
Standing Overhead Press
Lateral Raise
Cable Lateral Raise
Rear Delt Fly / Reverse Pec Deck
Dumbbell Shoulder Press
Arnold Press
Shoulder Press Machine
Pike Push-Up
Pull-ups
Lat Pulldown
Neutral / Close-Grip Pulldown
Barbell Row
Pendlay Row
Single-Arm Dumbbell Row
Chest-Supported Machine Row
Face Pull
Shrug
Inverted Row
Underhand Inverted Row (bodyweight curl)
Chin-Up
Seated Cable Row
Machine Row (chest-supported)
Straight-Arm Pulldown
Dumbbell Pullover
Biceps Curl (barbell/dumbbell)
Incline Dumbbell Curl
Preacher Curl
Hammer Curl
Cable Triceps Pushdown
Skullcrusher / Overhead Extension
Close-Grip Bench Press
Diamond Push-Up
Bench Dip
Triceps Kickback
Overhead Cable Triceps Extension
Concentration Curl
Cable Biceps Curl
Plank / Anti-Extension
Ab Wheel Rollout
Pallof Press (anti-rotation)
Cable Crunch (weighted abs)
Hanging Leg Raise
Back Extension (45° bench)
Cable Glute Kickback
Side Plank
Dead Bug
Bird Dog
Hollow Hold
Superman (floor back extension)
Wrist Curl (flexors)
Reverse Wrist Curl (extensors)
Farmer's Carry
Wrist Roller
Upright Row
Lateral Raise Machine
Barbell Shrug
Dumbbell Rear Delt Fly
Cable Reverse Fly
Incline Barbell Press
Decline Barbell Press
Low-to-High Cable Fly
Smith Machine Bench Press
Chest-Supported Dumbbell Row
Single-Arm Cable Pulldown
Landmine Row (T-bar)
Weighted Pull-Up
Smith Machine Squat
Walking Lunge
Trap Bar Deadlift
Box Squat
Seated Leg Curl
Glute-Ham Raise (GHR)
Reverse Hyperextension
Cable Hip Abduction
Donkey Calf Raise
Spider Curl
Bayesian Cable Curl (arm behind body)
Zottman Curl
JM Press
EZ-Bar Skullcrusher
Assisted / Weighted Dip Machine
Machine Ab Crunch
Kneeling Ab Wheel Rollout
Russian Twist
Captain’s Chair Knee Raise
Bodyweight Squat
Wall Sit
Banded Squat (accommodating resistance)
Leg Extension (plate-loaded)
Front-Rack Barbell Step-Up
Forward Lunge with Plate
Barbell Split Squat
Goblet Split Squat
Goblet Bulgarian Split Squat
Assisted Bulgarian Split Squat
Bodyweight Bulgarian Split Squat
Bodyweight Forward Lunge
Goblet Forward Lunge
Bodyweight Reverse Lunge
Alternating Reverse Lunge
Goblet Reverse Lunge
Lateral Lunge
Goblet Curtsy Lunge
Dumbbell Sumo Squat
Box Jump
Jump Squat
Kettlebell Swing
Banded Romanian Deadlift
Kettlebell Romanian Deadlift
Smith Machine Sumo Romanian Deadlift
Dumbbell Hip Thrust (feet elevated)
Single-Leg Hip Thrust (figure-four)
Incline Push-Up (hands elevated)
Knee Push-Up
Feet-Elevated Push-Up
Flat Dumbbell Fly
Incline Dumbbell Fly
Decline Dumbbell Fly
Single-Arm Dumbbell Chest Press
High Incline Barbell Press
Standing Cable Chest Press
Cable Bench Press
Incline Cable Press
Decline Cable Press
Single-Arm Cable Chest Press
Kettlebell Bench Press
Incline Kettlebell Press
Smith Machine Incline Press
Cable Shoulder Press
Seated Kettlebell Shoulder Press
Kettlebell Push Press
Dumbbell Front Raise
Incline Bench Front Raise
Kettlebell Front Raise
Banded Lateral Raise (single-arm)
Dumbbell Upright Row
Prone Incline Rear Delt Fly
Kneeling Rope Face Pull
Cable Face Pull with Bar
High Banded Face Pull
Machine Face Pull
Rack Pull (partial deadlift)
Behind-the-Back Barbell Shrug
Seated Dumbbell Shrug
Kettlebell Shrug
Smith Machine Shrug
Banded Shrug
Cable Shrug
Single-Arm Kettlebell Row
Kettlebell Row (bilateral)
Kettlebell Gorilla Row
Single-Arm Cable Row (neutral grip)
Single-Arm Cable Row (underhand grip)
Cable Row with Supination
Standing Cable Row with Bar
Banded Row
Seated Banded Pulldown
Kneeling Banded Pulldown
Underhand Machine Row
Barbell Curl
EZ-Bar Preacher Curl
Reverse-Grip Preacher Curl
Barbell Drag Curl
Single-Arm Dumbbell Curl
Incline Hammer Curl
Single-Arm Hammer Curl
Banded Biceps Curl
Kettlebell Biceps Curl
Kettlebell Goblet Curl
Cable Triceps Pushdown with Bar
Single-Arm Cable Triceps Extension
Decline Dumbbell Skullcrusher
Triceps Extension with V-Bar
Smith Machine Close-Grip Press
Barbell Wrist Curl
Barbell Thruster
Dumbbell Thruster
Kettlebell Thruster
Alternating Kettlebell Curtsy Lunge
Barbell Clean and Press
Single-Arm Dumbbell Clean and Press
Power Snatch
Barbell Muscle Snatch
Full Snatch
Dumbbell Russian Twist
Dumbbell Side Bend
Cable Side Bend
Cable Wood Chopper
Low-to-High Cable Wood Chopper
Banded Wood Chopper
Weighted Dumbbell Sit-Up
Weighted Superman
Kettlebell Windmill
Bodyweight Hip Hinge
Burpee
Mountain Climber
Dumbbell High Row (upper back)
Kettlebell High Row (upper back)
Overhead Barbell Triceps Extension
Seated Overhead Barbell Triceps Extension
Single-Arm Overhead Triceps Extension
Seated Dumbbell Triceps Extension
Dumbbell Tate Press
Behind-the-Head Barbell Skullcrusher
Chin-Level Barbell Skullcrusher
Cross-Face Triceps Extension
Reverse-Grip Triceps Pushdown
Lying Cable Skullcrusher
Incline Cable Triceps Extension
Kneeling Cable Triceps Extension
Machine Triceps Extension
High Cable Curl (crucifix curl)
Cable Preacher Curl
Machine Preacher Curl
Wide-Grip Barbell Curl
Close-Grip Barbell Curl
Single-Arm Cable Curl
Lying Cable Curl
Cross-Body Hammer Curl
Reverse Dumbbell Curl
Standing Barbell Calf Raise
Standing Calf Raise Machine
Seated Barbell Calf Raise
Single-Leg Seated Calf Raise
Banded Calf Raise
Overhead Squat
Zercher Squat
Close-Stance Squat
Barbell Hack Squat (behind the legs)
Dumbbell Squat
Close-Stance Leg Press
Barbell Reverse Lunge
Dumbbell Reverse Lunge
Barbell Static Lunge
Dumbbell Step-Up
Hip Abductor Machine
Squat with Resistance Band
Lying Leg Curl
Standing Leg Curl
Underhand Barbell Row
V-Bar Pulldown (close neutral grip)
Underhand Lat Pulldown
Neutral-Grip Pull-Up
Barbell Rear Delt Row
Wide-Grip Bench Press
Seated Barbell Overhead Press
Single-Arm Dumbbell Shoulder Press
Cable Upright Row
Cable Front Raise
Banded Reverse Fly
Floor Crunch
Decline Crunch
Cross-Body Crunch (obliques)
Bicycle Crunch
Reverse Crunch
Bench Leg Raise
Decline Oblique Crunch
Flutter Kicks
Smith Machine Deadlift
Dumbbell Deadlift
Smith Machine Good Morning
Heel-Elevated Back Squat
Seal Row
Incline Y-Raise
Katana Cross-Cable Overhead Extension
Pendulum Squat (machine)
Smith Machine Barbell Row
Underhand Smith Machine Row
Wide-Grip Smith Machine Row
Chest-Supported Smith Machine Row
Conventional Smith Machine Deadlift
Smith Machine Romanian Deadlift
Single-Leg Smith Machine Romanian Deadlift
Deficit Smith Machine Deadlift
Smith Machine Front Squat
Smith Machine Box Squat
Heel-Elevated Smith Machine Squat
Smith Machine Split Squat
Smith Machine Reverse Lunge
Smith Machine Static Lunge
Smith Machine Hip Thrust
Smith Machine Glute Bridge
Smith Machine Standing Calf Raise
Standing Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press
Smith Machine Decline Bench Press
Conventional Trap Bar Deadlift
High-Handle Trap Bar Deadlift
Low-Handle Trap Bar Deadlift
Deficit Trap Bar Deadlift
Banded Trap Bar Deadlift
Trap Bar Romanian Deadlift
Trap Bar Squat
Trap Bar Split Squat
Trap Bar Lunge
Trap Bar Step-Up
Trap Bar Shrug
Trap Bar Farmer Carry
Trap Bar Deadlift Hold
Tempo Trap Bar Deadlift
Paused Trap Bar Deadlift
Single-Arm Landmine Row
Meadows Row
Wide-Grip Landmine Row
Chest-Supported Landmine Row
Standing Single-Arm Landmine Press
Half-Kneeling Landmine Press
Two-Hand Landmine Press
Kneeling Landmine Chest Press
Single-Arm Landmine Floor Press
Landmine Squat
Landmine Hack Squat
Landmine Sumo Squat
Landmine Split Squat
Landmine Reverse Lunge
Landmine Lateral Lunge
Landmine Deadlift
Landmine Romanian Deadlift
Single-Leg Landmine Romanian Deadlift
Landmine Rotation
Landmine Anti-Rotation
Low-Cable Squat
Cable Front Squat
Cable Split Squat
Cable Reverse Lunge
Low-Cable Deadlift
Cable Romanian Deadlift
Single-Leg Cable Romanian Deadlift
Cable Hip Thrust
Cable Glute Bridge
Kneeling Cable Chest Press
Half-Kneeling Single-Arm Cable Press
High-to-Low Cable Fly
Mid-Cable Fly
Lying Cable Pullover
Single-Arm Cable Shoulder Press
Behind-the-Body Cable Lateral Raise
Leaning Cable Lateral Raise
Single-Arm Cable Rear-Delt Fly
Wide-Grip Seated Cable Row
High Cable Row
Half-Kneeling Single-Arm Pulldown
Cable Rope Hammer Curl
Two-Arm Bayesian Cable Curl
Cross-Body Cable Triceps Extension
Reverse Hack Squat Machine
Belt Squat Machine
Single-Leg Press
Horizontal Leg Press
Vertical Leg Press
Single-Leg Extension
Single-Leg Seated Leg Curl
Single-Leg Lying Leg Curl
Hip Thrust Machine
Glute Kickback Machine
Single-Arm Chest Press Machine
Incline Chest Press Machine
Decline Chest Press Machine
Single-Arm Pec Deck
Single-Arm Shoulder Press Machine
Single-Arm Row Machine
Neutral-Grip Row Machine
Single-Arm Pulldown Machine
Single-Arm Biceps Curl Machine
Dumbbell Front Squat
Dumbbell Box Squat
Heel-Elevated Dumbbell Squat
Dumbbell Split Squat
Dumbbell Lateral Lunge
Dumbbell Curtsy Lunge
Dumbbell Lateral Step-Up
Dumbbell Sumo Deadlift
Dumbbell Suitcase Deadlift
Dumbbell B-Stance Romanian Deadlift
Two-Dumbbell Hip Thrust
Neutral-Grip Dumbbell Bench Press
Alternating Dumbbell Bench Press
Dumbbell Floor Press
Neutral-Grip Incline Dumbbell Press
Decline Dumbbell Bench Press
Dumbbell Svend Press
Alternating Dumbbell Shoulder Press
Thumbs-Up Dumbbell Lateral Raise
Dumbbell Partial Lateral Raise
Dumbbell Row to Hip
Elbows-Out Dumbbell Row
Two-Dumbbell Pullover
Alternating Incline Dumbbell Curl
Single-Arm Tate Press
Low-Bar Back Squat
High-Bar Back Squat
Anderson Squat from Pins
Cross-Arm Front Squat
Paused Front Squat
Zercher Box Squat
Deficit Conventional Deadlift
Paused Deadlift Below the Knee
Banded Deadlift
Chain Deadlift
Deficit Romanian Deadlift
Barbell B-Stance Romanian Deadlift
Paused Barbell Hip Thrust
Paused Bench Press
Spoto Press
Banded Bench Press
Chain Bench Press
Barbell Floor Press
Larsen Press
Close-Grip Incline Barbell Press
Z Press
Wide-Grip Barbell Row
Close-Grip Barbell Row
Paused Barbell Row
Banded Front Squat
Banded Split Squat
Banded Reverse Lunge
Banded Lateral Lunge
Banded Hip Thrust
Banded Glute Bridge
Standing Banded Hip Abduction
Banded Leg Curl
Banded Chest Press
Single-Arm Banded Chest Press
Banded Chest Fly
Banded Shoulder Press
Banded Front Raise
Single-Arm Banded Row
High Banded Row
Single-Arm Banded Pulldown
Banded Pullover
Banded Hammer Curl
Banded Triceps Pushdown
Banded Pallof Press
Double-Kettlebell Front Squat
Kettlebell Box Squat
Kettlebell Split Squat
Kettlebell Reverse Lunge
Kettlebell Front-Rack Lunge
Kettlebell Step-Up
Double-Kettlebell Deadlift
Kettlebell Sumo Deadlift
Kettlebell Suitcase Deadlift
Kettlebell B-Stance Romanian Deadlift
Kettlebell Hip Thrust
Kettlebell Floor Press
Single-Arm Kettlebell Press
Bottoms-Up Kettlebell Press
Supported Kettlebell Row
Elbows-Out Kettlebell Row
Kettlebell Pullover
Kettlebell Hammer Curl
Kettlebell Suitcase Carry
Kettlebell Front-Rack Carry
Tempo Bodyweight Squat
Paused Bodyweight Squat
Cossack Squat
Box Pistol Squat
Assisted Pistol Squat
Bodyweight Deficit Reverse Lunge
Box Step-Down
Glute Bridge March
Hamstring Walkout
Bodyweight Calf Raise on Step
Wide-Grip Push-Up
Staggered-Hand Push-Up
Archer Push-Up
Deficit Push-Up
Paused Push-Up
Wide-Grip Pull-Up
Commando Pull-Up
Feet-Elevated Inverted Row
Assisted Single-Arm Inverted Row
Plank Shoulder Tap
Paused Barbell Back Squat
Tempo Barbell Back Squat
Pin Squat
Tempo Conventional Deadlift
Deadlift with Below-Knee Isometric
Tempo Bench Press
Pin Bench Press
Paused Overhead Press
Paused Pull-Up
Paused Pendlay Row
Leaning Cable Hip Abduction
Leaning Hip Abduction Machine
Close-Grip Barbell Overhead Press
Floor Y-raise (prone Y-raise)
Inverted row with flared elbows
Scapular pull-up
Isometric wall lateral raise
No exercise matches those filters.
How much to train
Volume landmarks
Weekly sets per muscle. Not dogma: the range most people progress within, and the starting point Horme uses before adapting it to your own data.
| Muscle | MV | MEV | MAV | MRV | Frequency |
|---|---|---|---|---|---|
| Chest | 2 | 4 | 10 | 18 | 1–3× |
| Back | 3 | 6 | 12 | 20 | 1–4× |
| Quads | 2 | 5 | 10 | 18 | 1–3× |
| Hamstrings | 2 | 4 | 8 | 14 | 1–3× |
| Glutes | 2 | 4 | 10 | 16 | 1–3× |
| Shoulders (lateral) | 2 | 4 | 10 | 18 | 2–4× |
| Anterior deltoid | 2 | 4 | 8 | 16 | 1–3× |
| Rear delt | 2 | 4 | 10 | 18 | 2–4× |
| Biceps | 2 | 4 | 8 | 16 | 1–4× |
| Triceps | 2 | 4 | 8 | 16 | 1–4× |
| Forearm | 1 | 3 | 8 | 16 | 1–4× |
| Traps | 1 | 3 | 8 | 16 | 1–4× |
| Calves | 2 | 4 | 10 | 18 | 2–4× |
| Abs | 1 | 3 | 8 | 16 | 1–4× |
| Erectors / lower back | 1 | 2 | 5 | 9 | 1–3× |
Take the library to the gym
Inside the app the animations sit right in the set logger — offline, with nothing to look up.
Free. No account required. Works offline from the first launch.