Less guessing. More training.

Your next
workout.
Ready.

Build a week around your equipment and your time. With Strata+, log your sets and see exactly what you did last time—right when you need it.

Build my free week Open my week Open Dashboard Meet Strata+ · $4.99 / month Start today’s workout

No account needed to preview your week.

320Ranked
movements
26Muscle
targets
8Major
groups
Photo: Corey Young / Unsplash

Start with your week

A plan that
fits your life.

Pick a starting point or choose your own settings. See every workout and recovery day before creating an account.

Your input Start here. Make it yours.

Or adjust the details

Review each movement’s setup before training. Bodyweight movements may use a bar or bench; the Barbell / Smith option includes both types.

Your generated preview is kept privately on this device so it survives signup. It is not saved to an account until you explicitly choose to claim it.

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Rules-based resultWaiting for your choices

Personal match responds to these choices. FitScore stays editorial and does not change.

  1. 01
    Recommendation

    Its strongest reason and clearest trade-off will appear here.

  2. 02
    Recommendation

    The result will explain itself instead of asking for blind trust.

  3. 03
    Recommendation

    You can continue into the complete rankings without signing up.

The index

Train the right layer.

Choose a region, narrow the target, and sort the list around your equipment and experience.

0 exercises · Chest · All targets

Ranked by FitScore, highest first. FitScore rates how directly a movement trains its target, through a useful range, with stable, measurable progress and little extra fatigue. How FitScore works · Sources

Scoring protocol

A score you can
interrogate.

FitScore is an editorial tool for hypertrophy-oriented exercise selection—not a scientific measurement or a substitute for coaching. Each score starts with the rounded weighted baseline shown here, then may receive an exercise-specific editorial adjustment of up to four points when the five factors miss a meaningful trade-off.

Score build: Rounded 30/20/20/20/10 weighted baseline + editorial adjustment (±4 maximum). Every exercise detail shows both numbers.

Audit the sources
  1. 01
    Target stimulusDoes the movement load the intended tissue directly?
    30%
  2. 02
    Useful rangeCan it challenge the muscle through a productive ROM?
    20%
  3. 03
    StabilityCan effort reach the target before balance is limiting?
    20%
  4. 04
    ProgressionIs load or repetition progress easy to measure?
    20%
  5. 05
    Fatigue costHow much non-target fatigue comes with the stimulus?
    10%

Research ledger

The receipts.
Not the hype.

Primary research, professional exercise libraries, anatomy texts, and licensed imagery used to shape this guide.

01 · Systematic reviewRange of motion and muscle hypertrophyJournal of Strength & Conditioning Research · PubMed 02 · Meta-regressionProximity to failure, strength & hypertrophySports Medicine · PubMed 03 · Position standProgression models in resistance trainingAmerican College of Sports Medicine 04 · Exercise libraryExercise setup, targets, and movement cuesAmerican Council on Exercise 05 · Anatomy textAxial and appendicular muscle anatomyOpenStax Anatomy & Physiology 2e 06 · Practitioner guideHypertrophy programming variablesNational Strength & Conditioning Association

Method note. Sources establish anatomy, exercise execution, and broad programming principles. Each FitScore combines the published weighted baseline with an editorial adjustment of no more than ±4 points; no source claims the exact numerical ranking shown here.

Reviewed 29 Aug 2026 · General education only · Stop if you experience sharp or persistent pain and seek qualified care.