Free guides
Fitness guides
Ranked exercises for every muscle, step-by-step exercise form, and eating plans for every kind of job.
The Complete Men's Physique Handbook
Muscle guides
Chest exercisesShoulders exercisesTraps exercisesBiceps exercisesTriceps exercisesBrachialis exercisesForearms & grip exercisesAbs exercisesObliques exercisesUpper back exercisesMiddle back exercisesLats exercisesLower back exercisesGlutes exercisesQuads exercisesHamstrings exercisesCalves exercises
Diet plans by job
Exercise guides
Barbell bench pressIncline dumbbell pressFlat dumbbell pressPush-upIncline barbell pressChest dipDecline bench pressCable flyLow-to-high cable flyHigh-to-low cable flyFeet-elevated push-upIncline dumbbell flyPec deck machineFlat dumbbell flyDecline dumbbell pressIncline push-upReverse-grip bench pressDumbbell floor pressWide push-upDumbbell squeeze pressLandmine pressDumbbell overhead pressLateral raiseStanding barbell pressArnold pressFace pullBent-over rear delt flyCable lateral raisePike push-upReverse pec deckFront raiseLeaning lateral raiseWide-grip upright rowLu raiseRear delt rowMachine shoulder pressCable rear delt flyMachine lateral raiseWall handstand push-upDumbbell shrugBarbell shrugRack pullKelso shrugDumbbell high pullOverhead shrugCable shrugDumbbell curlBarbell curlIncline dumbbell curlPreacher curlBayesian cable curlChin-upSpider curlCable curlConcentration curlDrag curlResistance band curlRope pushdownOverhead dumbbell extensionSkull crusherClose-grip bench pressUpright bar dipClose-grip push-upOverhead cable extensionDumbbell kickbackChair dipJM pressTate pressHammer curlReverse curlCross-body hammer curlZottman curlNeutral-grip chin-upRope hammer curlPreacher hammer curlFarmer's carryDead hangWrist curlReverse wrist curlWrist rollerPlate pinch holdTowel hangBehind-the-back wrist curlPlankHanging leg raiseCable crunchAb wheel rolloutDead bugHanging knee raiseReverse crunchCrunchHollow body holdV-upLying leg raiseDragon flagL-sitMountain climberSide plankPallof pressCable woodchopSuitcase carryBicycle crunchRussian twistHanging oblique knee raiseDumbbell side bendCopenhagen plankLandmine rotationProne Y-raiseBand pull-apartWide-grip seated cable rowHigh cable rowProne T-raiseSeal rowScapular pull-upBarbell rowOne-arm dumbbell rowSeated cable rowInverted table rowChest-supported dumbbell rowT-bar rowPendlay rowMeadows rowMachine rowDoor towel rowPull-upLat pulldownStraight-arm pulldownDumbbell pulloverClose-grip pulldownSingle-arm cable pulldownNegative pull-upBand lat pulldownBack extensionGood morningBird dogSuperman holdReverse hyperextensionProne cobra holdBarbell hip thrustBulgarian split squatSumo deadliftGlute bridgeReverse lungeCable glute kickbackSingle-leg glute bridgeHip abduction machineCurtsy lungeDonkey kickFrog pumpBarbell back squatFront squatHack squatLeg pressGoblet squatLeg extensionWalking lungeStep-upSissy squatSplit squatBodyweight squatPistol squatJump squatWall sitBurpeeRomanian deadliftLying leg curlSeated leg curlNordic curlConventional deadliftKettlebell swingStiff-leg deadliftSingle-leg RDLGlute-ham raiseSlider leg curlStanding calf raiseSingle-leg calf raiseSeated calf raiseDonkey calf raiseLeg press calf pressSkipping ropeFarmer's walk on toesTibialis raise
High-protein recipes
Masala egg-white omelettePaneer bhurjiOvernight protein oatsPesarattu (green moong dosa)Besan chilla with tofu fillingEgg bhurji on wholemeal toastSkyr berry crunch bowlCottage cheese oat pancakesProtein poha with peanuts and eggTurmeric tofu scrambleVegetable rava upma with eggsRagi and moong dosa with curdSalmon and cottage cheese toastShakshuka with fetaGreek yogurt protein parfaitSpinach and pepper egg muffins (6)Chickpea sundal with Greek yogurtOats idli with sambar-style dalPeanut butter, banana and skyr toastEgg and black bean breakfast burritoSavoury masala oats with eggTempeh and sweet potato hashCottage cheese bhurjiMoong sprout chaat with paneerProtein French toastChicken tikka with rice and saladLighter chicken ChettinadTamil-style fish currySoya chunk kurmaRajma with brown riceDal tadka with grilled paneerPalak paneer (half tofu)High-protein chicken biryaniEgg curry with chapatiTurkey keema matarPrawn masalaChana masala with tofuTandoori salmon with quinoaChicken and broccoli stir-fryLean beef chilliTurkey bolognese with wholewheat pastaTuna, egg and bean pasta saladSalmon and veg traybakeTofu teriyaki bowlRed lentil bologneseChicken shawarma wrapPaneer tikka kathi rollEgg and edamame fried riceMexican quinoa bean bowlGrilled chicken Caesar-style saladCod tacos with slawChicken seekh kebab plateLight Thai green prawn curryMushroom and tofu stroganoffOne-pot chicken pulaoSardines on toast with tomatoTempeh satay stir-fryEgg kothu chapatiChicken kothu (wholewheat)Tamil meen varuval with saladSambar with tofu and ricePepper rasam chicken soupHome-style chicken curry with chapatiMoong dal khichdi with Greek yogurtChicken, quinoa and roast veg meal prepPrawn and egg noodle-style stir-fryBeef burrito bowlTurkey and rice stuffed peppersSoya and pea pulaoLighter paneer butter masalaGreek chicken traybake with fetaChickpea and spinach curry with tofuLemon garlic prawns with quinoaChicken and vegetable soupTofu bhurji wrapSalmon poke-style bowlChicken mince lettuce cupsDal palak with brown riceChicken fajita traybakeCod and red lentil stewChilli paneer (pan-tossed)Spiced roasted chickpeasBoiled egg chaatTuna yogurt cucumber bitesCottage cheese with mangoSalt and chilli edamamePaneer tikka bitesChicken tikka skewersSoya chunk tikkiHummus, egg and veg snack plateHerby Greek yogurt dip with cruditésPeanut protein energy balls (10)Masala peanut and sprout chaatEgg-white omelette wrapChocolate skyr mousseCrispy tofu nuggetsBlack chana sundalChicken yogurt salad on lettuceCheddar and spinach egg bitesPrawn cocktail (yogurt dressing)Besan dhoklaBanana peanut whey shakeVegan chocolate pea protein shakeProtein mango lassiBerry skyr smoothieIced coffee protein shakeGreen protein smoothieHigh-protein masala chaasChocolate peanut butter shakeSilken-tofu berry smoothieRagi malt with wheyBadam milk with wheyCottage cheese strawberry smoothieChocolate protein mug cakeYogurt cheesecake pots (4)Protein shrikhandPaneer kheer (light)Chocolate chia protein puddingBlueberry baked protein oatsFrozen skyr berry bark