Intermediate Gym Exercises
Free-weight compounds and harder variations worth adding once the basics run on autopilot. 192 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Ab Wheel
Archer Row
Arnold Press (Dumbbell)
Arnold Press (Kettlebell)
Around the World
Bear Crawl
Behind the Neck Press (Barbell)
Bench Press (Barbell)
Bench Press - Close Grip (Barbell)
Bench Press (Dumbbell)
Bench Press - Wide Grip (Barbell)
Bent Over Row (Barbell)
Bent Over Row (Dumbbell)
Bent Over Row (Kettlebell)
Bent Over Row - Underhand (Barbell)Block Pull (Barbell)
Box Jump
Box Squat (Barbell)
Boxing
Broad JumpBulgarian Split Squat (Barbell)
Bulgarian Split Squat (Dumbbell)
Burpee
Burpee Over the Bar
Chest Fly (Suspension)
Chin Up
Clean (Kettlebell)
Copenhagen Plank
Cossack Squat
Curtsy Lunge (Dumbbell)
Deadlift (Barbell)
Deadlift (Dumbbell)
Deadlift (Smith Machine)
Deadlift (Trap Bar)
Decline Bench Press (Barbell)
Decline Bench Press (Dumbbell)
Deficit Deadlift (Barbell)
Dip
Dip (Assisted)
Dip (Chest)
Dip (Ring)
Dip (Straight Bar)
Feet Elevated Inverted Row
Floor Press (Barbell)
Frog Jump
Frog Stand
Front Raise (Suspension)
Front Squat (Barbell)
Glute Ham Raise
Good Morning (Barbell)
Gorilla Row (Kettlebell)
Hack Squat (Barbell)
Hanging Knee Raise
Hanging Leg Raise
High Pull (Kettlebell)HIIT
Hollow Hold
Hollow Rock
Incline Bench Press (Barbell)
Incline Bench Press (Cable)
Incline Bench Press (Dumbbell)
Jack Knife (Suspension)
Jackknife Sit Up
Jefferson Curl
JM Press (Barbell)
Jump Shrug (Barbell)
Jump Squat
Jumping Lunge
Kettlebell Swing
Knee Raise Parallel Bars
Knees to Elbows
Landmine 180
Landmine Row
Landmine Squat and Press
Lateral Box Jump
Lateral Lunge
Lateral Squat
Leg Raise Parallel Bars
Lunge (Barbell)
Lunge (Bodyweight)
Lunge (Dumbbell)
Lying Neck Curls
Lying Neck ExtensionMeadows Rows (Barbell)
Mixed Grip Pull Up
One Arm Plank
Overhead Dumbbell Lunge
Overhead Press (Barbell)
Overhead Press (Cable)
Overhead Press (Dumbbell)
Overhead Press (Smith Machine)
Pause Bench Press (Barbell)
Pause Deadlift (Barbell)
Pause Squat (Barbell)
Pendlay Row (Barbell)
Pistol Squat (Assisted)
Planche (Lean)
Plank to Push Up
Pull Up
Pull Up (Band)Pull Up (Chest To Bar)
Pull Up (Close Grip)
Pull Up (Commando)
Pull Up (Negative)
Pull Up (Neutral Grip)
Pull Up (Wide)
Pullover (Barbell)
Push Press
Push Press (Dumbbell)
Push Up
Push Up (Archer)
Push Up (Band)
Push Up (Close Grip)
Push Up (Decline)
Push Up (Diamond)
Push Up (Dive Bomber)
Push Up (Explosive)
Push Up (Hindu)
Push Up (Pike)
Push Up (Pike, Elevated)Push Up (Ring)
Push Up (Wide)
Rack Pull (Barbell)
Renegade Row (Dumbbell)
Reverse Lunge
Reverse Lunge (Barbell)
Reverse Lunge (Dumbbell)Reverse Nordic Curl
Reverse Plank Leg Raise
Romanian Deadlift (Barbell)
Romanian Deadlift (Dumbbell)
Romanian Deadlift (Kettlebell)
Seated Overhead Press (Barbell)
Seated Overhead Press (Dumbbell)
Shoulder Press (Dumbbell)
Shoulder Press (Kettlebell)
Side Plank (Star)
Single Arm Landmine Press (Barbell)Single Leg Hip Thrust
Single Leg Hip Thrust (Dumbbell)
Single Leg Plank
Single Leg Romanian Deadlift (Barbell)
Single Leg Romanian Deadlift (Dumbbell)
Single Leg Standing Calf Raise (Barbell)
Sissy Squat
Skater Squat
SkatingSkiing
Snatch Grip Deadlift (Barbell)SnowboardingSpiderman
Split Squat
Split Squat (Barbell)
Split Squat (Dumbbell)
Sprints
Squat (Barbell)
Squat Row
Step Up (Barbell)
Step Up (Dumbbell)
Stiff Leg Deadlift (Barbell)
Stiff Leg Deadlift (Dumbbell)
Straight Leg Deadlift
Straight Leg Deadlift (Band)
Sumo Deadlift (Barbell)
Sumo Deadlift High Pull (Barbell)
Sumo Squat (Barbell)
Swimming
T Bar Row
Thruster (Barbell)
Thruster (Kettlebell)
Triceps Extension (Suspension)Tuck L SitTuck Sit Hold
Upright Row (Barbell)
Upright Row (Dumbbell)
V Up
Walking Lunge
Walking Lunge (Dumbbell)
Wall Ball
Wall Handstand Hold
Windmill (Kettlebell)
Windshield Wipers
Woodchopper (Cable)
Z Press (Dumbbell)Z Press (Kettlebell)
Zercher Squat (Barbell)Bayesian CurlKelso ShrugSeal RowLarsen PressCuban PressSpoto PressMoving up a level should be something you can see, not guess. Gript keeps history, records, and an estimated 1RM chart for every exercise in this list.
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