Helix

Training Library

173 exercises, mapped to the muscle.

Every exercise in the Helix catalog — which muscles it works and how hard, the equipment it needs, and how long each muscle takes to recover before you load it again.

173 exercises16 musclesPer-muscle involvementRecovery windows

Collections

19 themed programs built from this catalog, then audited by the app's per-muscle recovery math: famous fictional routines, military standards, progression roads and archetype plans.

All collections →

Fiction-inspired · One Punch Man

The Saitama Workout

100 / 100 / 100 / 10 km, every day. Audited by the recovery engine.

Scalable7 days/wkNo equipment

Standards

Murph Prep

The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.

Advanced4 days/wk

Progression

Road to Your First Pull-up

One goal: a strict pull-up, in three focused sessions a week.

Beginner3 days/wk

Archetype

The Hybrid Athlete

Three lifts, three runs, one rest day. The audit comes back clean.

Intermediate6 days/wk

Fiction-inspired · DC Comics

The Batman Workout

Peak human, five days a week. The training passes the audit; the sleep does not.

Advanced5 days/wk

Standards

Navy SEAL PST Prep

Swim, push-ups, curl-ups, pull-ups, 1.5 miles. Trained in the order they are tested.

Advanced6 days/wk

Archetype

The Over-40 Athlete

Two lifts, one interval day, one easy day. Nothing inside 72 hours.

Intermediate4 days/wk

Fiction-inspired · 300

The 300 Workout

300 reps for time. A real Gym Jones test, not a routine. Prep week audits clean.

Advanced4 days/wk

Muscle

Category

01

Chest

17
ChestBarbell Bench PressChest
2 equipment
ChestIncline Barbell Bench PressChest
2 equipment
ChestDecline Barbell Bench PressChest
2 equipment
ChestDumbbell Bench PressChest
2 equipment
ChestIncline Dumbbell PressChest
2 equipment
ChestDecline Dumbbell PressChest
2 equipment
ChestMachine Chest PressChest
1 equipment
ChestSmith Machine Bench PressChest
2 equipment
ChestPec Deck FlyChest
1 equipment
ChestCable CrossoverChest
1 equipment
ChestLow-to-High Cable FlyChest
1 equipment
ChestDumbbell FlyChest
2 equipment
ChestIncline Dumbbell FlyChest
2 equipment
ChestPush-upChest
Bodyweight
ChestIncline Push-upChest
Bodyweight
ChestDecline Push-upChest
Bodyweight
ChestChest DipChest
1 equipment

02

Back

21
BackPull-upUpper Back
1 equipment
BackChin-upUpper Back
1 equipment
BackWide-Grip Pull-upUpper Back
1 equipment
BackAssisted Pull-upUpper Back
1 equipment
BackLat PulldownUpper Back
1 equipment
BackClose-Grip PulldownUpper Back
1 equipment
BackWide-Grip PulldownUpper Back
1 equipment
BackStraight-Arm PulldownUpper Back
1 equipment
BackBarbell RowUpper Back
1 equipment
BackPendlay RowUpper Back
1 equipment
BackOne-Arm Dumbbell RowUpper Back
2 equipment
BackChest-Supported RowUpper Back
2 equipment
BackT-Bar RowUpper Back
1 equipment
BackSeated Cable RowUpper Back
1 equipment
BackMachine RowUpper Back
1 equipment
BackInverted RowUpper Back
1 equipment
BackDeadliftLower BackGlutes
1 equipment
BackTrap-Bar DeadliftGlutes
1 equipment
BackRack PullLower Back
2 equipment
BackDumbbell PulloverUpper Back
2 equipment
BackBack ExtensionLower Back
1 equipment

03

Shoulders & Traps

17
Shoulders & TrapsOverhead PressShoulders
1 equipment
Shoulders & TrapsSeated Dumbbell PressShoulders
2 equipment
Shoulders & TrapsStanding Dumbbell PressShoulders
1 equipment
Shoulders & TrapsArnold PressShoulders
1 equipment
Shoulders & TrapsMachine Shoulder PressShoulders
1 equipment
Shoulders & TrapsPush PressShoulders
1 equipment
Shoulders & TrapsLandmine PressShoulders
1 equipment
Shoulders & TrapsDumbbell Lateral RaiseShoulders
1 equipment
Shoulders & TrapsCable Lateral RaiseShoulders
1 equipment
Shoulders & TrapsMachine Lateral RaiseShoulders
1 equipment
Shoulders & TrapsFront RaiseShoulders
1 equipment
Shoulders & TrapsRear Delt FlyShoulders
1 equipment
Shoulders & TrapsReverse Pec DeckShoulders
1 equipment
Shoulders & TrapsFace Pull
1 equipment
Shoulders & TrapsUpright RowShoulders
1 equipment
Shoulders & TrapsBarbell ShrugTraps
1 equipment
Shoulders & TrapsDumbbell ShrugTraps
1 equipment

04

Biceps

10
BicepsBarbell CurlBiceps
1 equipment
BicepsEZ-Bar CurlBiceps
1 equipment
BicepsDumbbell CurlBiceps
1 equipment
BicepsHammer CurlBiceps
1 equipment
BicepsIncline Dumbbell CurlBiceps
2 equipment
BicepsPreacher CurlBiceps
2 equipment
BicepsConcentration CurlBiceps
1 equipment
BicepsCable CurlBiceps
1 equipment
BicepsSpider CurlBiceps
2 equipment
BicepsReverse CurlForearms
1 equipment

05

Triceps

10
TricepsClose-Grip Bench PressTriceps
2 equipment
TricepsTricep PushdownTriceps
1 equipment
TricepsRope PushdownTriceps
1 equipment
TricepsOverhead Cable ExtensionTriceps
1 equipment
TricepsOverhead Dumbbell ExtensionTriceps
1 equipment
TricepsSkullcrusherTriceps
2 equipment
TricepsBench DipTriceps
1 equipment
TricepsTricep DipTriceps
1 equipment
TricepsTricep KickbackTriceps
1 equipment
TricepsDiamond Push-upTriceps
Bodyweight

06

Forearms

5
ForearmsWrist CurlForearms
1 equipment
ForearmsReverse Wrist CurlForearms
1 equipment
ForearmsFarmer's CarryForearms
1 equipment
ForearmsWrist RollerForearms
1 equipment
ForearmsDead HangForearms
1 equipment

07

Quads

17
QuadsBack SquatQuads
2 equipment
QuadsFront SquatQuads
2 equipment
QuadsBox SquatQuads
2 equipment
QuadsGoblet SquatQuads
1 equipment
QuadsSmith Machine SquatQuads
1 equipment
QuadsLeg PressQuads
1 equipment
QuadsHack SquatQuads
1 equipment
QuadsPendulum SquatQuads
1 equipment
QuadsLeg ExtensionQuads
1 equipment
QuadsWalking LungeQuads
1 equipment
QuadsReverse LungeQuads
1 equipment
QuadsBulgarian Split SquatQuads
2 equipment
QuadsStep-upQuads
2 equipment
QuadsSissy SquatQuads
Bodyweight
QuadsWall SitQuads
Bodyweight
QuadsPistol SquatQuads
Bodyweight
QuadsBodyweight SquatQuads
Bodyweight

08

Hamstrings

10
HamstringsRomanian DeadliftHamstrings
1 equipment
HamstringsDumbbell RDLHamstrings
1 equipment
HamstringsStiff-Leg DeadliftHamstrings
1 equipment
HamstringsSingle-Leg RDLHamstrings
1 equipment
HamstringsLying Leg CurlHamstrings
1 equipment
HamstringsSeated Leg CurlHamstrings
1 equipment
HamstringsNordic Hamstring CurlHamstrings
Bodyweight
HamstringsGood MorningHamstrings
1 equipment
HamstringsGlute-Ham RaiseHamstrings
1 equipment
HamstringsCable Pull-ThroughGlutes
1 equipment

09

Glutes

9
GlutesBarbell Hip ThrustGlutes
2 equipment
GlutesMachine Hip ThrustGlutes
1 equipment
GlutesGlute BridgeGlutes
Bodyweight
GlutesSingle-Leg Hip ThrustGlutes
Bodyweight
GlutesCable Glute KickbackGlutes
1 equipment
GlutesBanded Hip AbductionGlutes
1 equipment
GlutesHip Abduction MachineGlutes
1 equipment
GlutesCurtsy LungeGlutes
1 equipment
GlutesFrog PumpGlutes
Bodyweight

10

Calves & Lower Leg

5
Calves & Lower LegStanding Calf RaiseCalves
1 equipment
Calves & Lower LegSeated Calf RaiseCalves
1 equipment
Calves & Lower LegLeg Press Calf RaiseCalves
1 equipment
Calves & Lower LegBodyweight Calf RaiseCalves
Bodyweight
Calves & Lower LegTibialis RaiseTibialis
Bodyweight

11

Adductors

2
AdductorsHip Adduction MachineAdductors
1 equipment
AdductorsCopenhagen PlankAdductors
Bodyweight

12

Core

20
CorePlankAbs
Bodyweight
CoreSide PlankObliques
Bodyweight
CoreHanging Leg RaiseAbs
1 equipment
CoreHanging Knee RaiseAbs
1 equipment
CoreToes to BarAbs
1 equipment
CoreLying Leg RaiseAbs
Bodyweight
CoreCable CrunchAbs
1 equipment
CoreCrunchAbs
Bodyweight
CoreSit-upAbs
Bodyweight
CoreDecline Sit-upAbs
1 equipment
CoreAb Wheel RolloutAbs
1 equipment
CoreRussian TwistObliques
Bodyweight
CoreBicycle CrunchAbs
Bodyweight
CoreDead BugAbs
Bodyweight
CoreHollow Body HoldAbs
Bodyweight
CoreV-UpAbs
Bodyweight
CoreFlutter KicksAbs
Bodyweight
CoreCable WoodchopObliques
1 equipment
CorePallof PressObliques
1 equipment
CoreAb Crunch MachineAbs
1 equipment

13

Olympic & Power

5
Olympic & PowerPower CleanTraps
1 equipment
Olympic & PowerHang CleanTraps
1 equipment
Olympic & PowerClean & Jerk
1 equipment
Olympic & PowerSnatch
1 equipment
Olympic & PowerThrusterQuads
1 equipment

14

Kettlebell

5
KettlebellKettlebell SwingGlutes
1 equipment
KettlebellKettlebell Clean
1 equipment
KettlebellKettlebell Snatch
1 equipment
KettlebellTurkish Get-up
1 equipment
KettlebellKettlebell Goblet SquatQuads
1 equipment

15

Calisthenics

6
CalisthenicsMuscle-upUpper Back
1 equipment
CalisthenicsRing DipChestTriceps
1 equipment
CalisthenicsRing RowUpper Back
1 equipment
CalisthenicsPike Push-upShoulders
Bodyweight
CalisthenicsTRX RowUpper Back
1 equipment
CalisthenicsTRX Push-upChest
1 equipment

16

Conditioning & Cardio

14
Conditioning & CardioBurpee
Bodyweight
Conditioning & CardioMountain ClimberAbs
Bodyweight
Conditioning & CardioBox JumpQuads
1 equipment
Conditioning & CardioJump RopeCalves
1 equipment
Conditioning & CardioBattle Ropes
1 equipment
Conditioning & CardioHigh Knees
Bodyweight
Conditioning & CardioTreadmill Run
1 equipment
Conditioning & CardioRowing Machine
1 equipment
Conditioning & CardioAir Bike
1 equipment
Conditioning & CardioStationary Bike
1 equipment
Conditioning & CardioSki Erg
1 equipment
Conditioning & CardioStair Climber
1 equipment
Conditioning & CardioElliptical
1 equipment
Conditioning & CardioSled PushQuads
Bodyweight

Free calculators

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TDEE, heart-rate zones, VO₂max and more — the real formulas, free, no signup.

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Recovery tracked per muscle, from every set.

Helix logs your lifts against this same catalog and tracks each muscle’s recovery — free, on-device, no account.

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Image credits

Exercise form illustrations are © Gym visual, with additional artwork from RepDB and photography from free-exercise-db. Each exercise page names the source of its own illustration. The muscle maps and involvement data are ours.