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41 machines & kitLeg machines
- Leg pressHeavy leg training without balancing a bar: quads and glutes, plus calves.
- Hack squatA guided squat that hits the quads hard with very little balance needed.
- Pendulum squatA squat machine whose arc keeps tension on the quads at the bottom.
- Belt squatSquats loaded at the hips, so your back gets a rest.
- Leg extensionIsolates the quads, including the part squats miss.
- Seated leg curlThe research-backed best hamstring isolation.
- Lying leg curlHamstring curls lying face down.
- Standing calf raiseLoaded calf raises through the full stretch.
- Seated calf raiseCalf raises with bent knees, mostly for the soleus.
- Hip abduction / adductionPushing out works the side glutes; squeezing in works the inner thighs.
- Back extension / GHDHinges for the lower back, glutes and hamstrings, and glute-ham raises.
Upper-body machines
- Chest press machineChest pressing without needing a spotter.
- Pec deck / rear delt flyFacing the back pad: chest flyes. Facing the machine: rear delts.
- Shoulder press machineOverhead pressing for the shoulders, stable and safe.
- Lateral raise machineSide delts: the width of your shoulders.
- Lat pulldownPull-ups for any strength level: the lats.
- Seated cable rowRowing for the middle and upper back.
- Chest-supported row machineBack training with your chest supported, so your lower back stays out of it.
- Preacher curlBiceps curls with the upper arm braced.
- Assisted pull-up / dipPull-ups and dips with help, until you can do them on your own.
- Ab crunch machineLoadable ab training.
Cables
Free weights & racks
- Squat rack / power rackWhere the big barbell lifts happen.
- Bench press stationBarbell pressing for chest and triceps.
- Smith machineA barbell on rails: stable for squats and presses.
- DumbbellsThe most versatile kit in the gym.
- Barbell & platesDeadlifts, rows, curls and Olympic lifts.
- EZ curl barWrist-friendly curls and triceps extensions.
- Trap barThe easiest heavy deadlift to learn, and great for jumps.
- KettlebellsSwings, carries and get-ups.
- LandminePresses, rows and rotations along an arc.
Bars, benches & bodyweight
- Pull-up barPull-ups, chin-ups, hangs and leg raises.
- Dip stationDips for chest and triceps.
- Adjustable benchPair with dumbbells for presses, rows and curls.
- Plyo boxJumps and step-ups.
- Medicine ballThrows and slams for power.
- Resistance bandsWarm-ups, shoulder health and glute work.
- HangboardFinger strength for climbers.
Conditioning