Every lift, and how it scores.
212 exercises, grouped by the ten muscle groups the Balance score tracks. Each page lists the muscles, the equipment, whether the lift feeds Gains, and, for 24 of them, a link to published strength standards.
How the groups work
The Balance score counts your sets per muscle group over the last 30 days against a monthly minimum for each of ten consolidated groups, so a skipped group shows up as a debt. Large groups (chest, back, quads, glutes) need 10 sets a month for full credit; medium groups (shoulders, triceps, biceps, hamstrings) need 6; abs and calves need 4. Back merges the upper back, lower back and traps. Every exercise below counts toward the group it is listed under.
ChestMIN 10 SETS / 30 DAYS
- Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Dumbbell Bench Press
- Incline Dumbbell Press
- Decline Dumbbell Press
- Machine Chest Press
- Smith Machine Bench Press
- Cable Chest Press
- Resistance Band Chest Press
- Dumbbell Chest Fly
- Incline Dumbbell Fly
- Cable Chest Fly
- Pec Deck Fly
- Chest Squeeze and Hold
- Push-Up
- Wide Push-Up
- Decline Push-Up
- Incline Push-Up
- Weighted Push-Up
- Archer Push-Up
- Dip
- Weighted Dip
ShouldersMIN 6 SETS / 30 DAYS
- Landmine Press
- Barbell Overhead Press
- Dumbbell Shoulder Press
- Arnold Press
- Machine Shoulder Press
- Push Press
- Kettlebell Press
- Band Overhead Press
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Machine Lateral Raise
- Band Lateral Raise
- Dumbbell Front Raise
- Plate Front Raise
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Reverse Pec Deck
- Pike Push-Up
- Handstand Push-Up
- Battle Ropes
TricepsMIN 6 SETS / 30 DAYS
AbsMIN 4 SETS / 30 DAYS
- Suitcase Carry
- Turkish Get-Up
- Plank
- Side Plank
- Weighted Plank
- Crunch
- Sit-Up
- Dumbbell Sit-Up
- Decline Sit-Up
- Bicycle Crunch
- Reverse Crunch
- Side Crunch
- Dumbbell Side Crunch
- Cable Crunch
- Machine Crunch
- Lying Leg Raise
- Hanging Leg Raise
- Hanging Knee Raise
- V-Up
- Toe Touch
- Flutter Kick
- Scissor Kick
- Mountain Climber
- Dead Bug
- Hollow Body Hold
- Ab Wheel Rollout
- Russian Twist
- Standing Cable Ab Rotation
- Cable Wood Chop
- Pallof Press
- Bird Dog
- L-Sit
- Bear Crawl
QuadsMIN 10 SETS / 30 DAYS
- Barbell Squat
- Front Squat
- Smith Machine Squat
- Dumbbell Goblet Squat
- Kettlebell Goblet Squat
- Dumbbell Squat
- Bodyweight Squat
- Bulgarian Split Squat
- Split Squat
- Dumbbell Walking Lunge
- Walking Lunge
- Dumbbell Lunge
- Lunge
- Reverse Lunge
- Dumbbell Reverse Lunge
- Lateral Lunge
- Step-Up
- Dumbbell Step-Up
- Leg Press
- Hack Squat
- Leg Extension
- Sissy Squat
- Pistol Squat
- Wall Sit
- Jump Squat
- Box Jump
- Goblet Squat to Calf Raise
- Burpee
- Burpee Broad Jump
- Sled Push
- Wall Ball
- Sandbag Lunge
CalvesMIN 4 SETS / 30 DAYS
HamstringsMIN 6 SETS / 30 DAYS
GlutesMIN 10 SETS / 30 DAYS
- Dumbbell Sumo Squat
- Sumo Deadlift
- Kettlebell Deadlift
- Kettlebell Swing
- Kettlebell Clean
- Kettlebell Snatch
- Power Clean
- Hang Clean
- Barbell Hip Thrust
- Dumbbell Hip Thrust
- Glute Bridge
- Single-Leg Glute Bridge
- Dumbbell Glute Bridge
- Cable Glute Kickback
- Donkey Kick
- Cable Pull-Through
- Hip Abduction Machine
- Hip Adduction Machine
BackMIN 10 SETS / 30 DAYS
Counts sets logged under Upper Back, Lower Back, Traps.
- Bent Over Barbell Row
- Pendlay Row
- Underhand Barbell Row
- T-Bar Row
- Single-Arm Dumbbell Row
- Dumbbell Rear Delt Row
- Incline Dumbbell Row
- Renegade Row
- Seated Cable Row
- Standing Cable Row
- Single-Arm Cable Row
- Machine Row
- Inverted Row
- Resistance Band Row
- Kettlebell Row
- Lat Pulldown
- Wide Grip Lat Pulldown
- Close Grip Lat Pulldown
- Reverse Grip Lat Pulldown
- Straight-Arm Pulldown
- Pull-Up
- Chin-Up
- Weighted Pull-Up
- Assisted Pull-Up
- Dumbbell Pullover
- Cable Face Pull
- Band Face Pull
- Band Pull-Apart
- Back Extension
- Superman
- Reverse Hyperextension
- Barbell Shrug
- Dumbbell Shrug
- Barbell Upright Row
- Dumbbell Upright Row
- Rack Pull
- Farmer's Walk
- Barbell Deadlift
- Trap Bar Deadlift
- Dumbbell Deadlift
- Ski Erg
- Rowing Erg
- Sled Pull
BicepsMIN 6 SETS / 30 DAYS
Reading the tags
- 2×: a compound barbell or curl-bar lift, weighted double in the Gains score.
- Not load-scored: a core, isometric or conditioning movement. It counts fully for Balance and Routine but contributes nothing to volume, e1RM or PRs, so high-rep core work can never inflate Gains.
- Standards: the lift has published strength standards and links to its standards page.
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