Start lifting

TRAIN YOUR WAY START WITH THE MAP.

Explore a muscle, build a balanced session, then train through it set by set. Built for Warrior dumbbells and kettlebells.

Your training level

YOUR TRAINING STUDIO

Build a session

Select a muscle on the map, then add up to three focus areas. Choose your kit and time; we’ll assemble a session you can edit.

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Focus muscles
Tap the body map or choose a muscle below.

This is a planning aid. Adjust the work to your ability and the equipment you own.

ChestObliquesAbsBicepsTricepsShoulders (front and side delts)Quads (front thighs)CalvesForearms and grip TrapsRear deltsUpper back and latsTricepsLower backForearms and gripGlutesHamstringsCalves

Dark grey areas are muscles you can select. Using a keyboard? Tab to a muscle and press Enter.

Select a muscle on the body map or from the list to see your exercises.

Train safely

  • This is general fitness information, not medical advice.
  • Warm up for 5 to 10 minutes first and start with a weight you can control easily.
  • Stop if you feel pain, dizziness or anything that doesn’t feel right.
  • If you have a health condition, an injury or are pregnant, check with your GP or a physiotherapist before starting.
  • On adjustable dumbbells and kettlebells, check the weight plates and locks are secure before every set.

Exercise data: free-exercise-db (public domain, The Unlicense), with instructions rewritten and shortened. Body diagram adapted from react-body-highlighter and react-native-body-highlighter (MIT licence).