If you’re looking to change your body composition, and grow muscle, the below is my go-to exercise library of strength-building drills. If you’re participating in The Four Percent Workout Templates, you can use any of these drills to piece together your workout puzzle.

A few caveats on this exercise library, because you know I’ve got ’em!!

• At this time, I’m unable to provide video, written, or visual demos. I hope there comes a time where I have the bandwidth to produce content at that volume, but for now, this complimentary content is the best I can do. Any Google inquiry or YouTube search will provide examples to get you on your way
• The below is not an EXHAUSTIVE list, of course, there are other exercises you can do, but IMO, these are the most efficient
• Any of these drills:
  • Can be performed with a variety of equipment (unless explicitly stated)
    • Dumbbells
    • Barbells
    • Cables
    • Free motion equipment
    • Benches
    • Band systems
    • Glute loops or booty bands
  • Are made more challenging with an emphasis of rep, isolation, tempo, or elevation/deficit, rest-pause sets, drop sets, or periodization
  • Can be modified by de-loading, or using bodyweight, or performed alternating sides
  • Should be executed over time AND progressed

Now that we’ve got that out of the way – the most effective drills per body part.

The Four Percent Exercise Library

Glutes

• Front Squat
• Back Squat – high bar
• Back Squat – low bar
• Sumo Squat
• Goblet Squats
• Pistol Squats
• Deficit Squat
• Glute Bridge
• Frog Pump
• Walking Lunges
• Hip Abduction
• Hip Thrust
• Kickbacks
• Side-Lying Hip Raises
• Kettlebell Swings
• Crossback Lunges
• B-Stance Squat

Quads

• Squat
• Hack Squat
• Leg Extension
• Leg Press
• Smith Squat Machine
• Forward Lunge
• Reverse Lunge
• Split Squats
• Bulgarian Split Squats
• High Step Ups

Hamstrings

• Stiff-Leg Deadlift
• Sumo Deadlift
• Glute Ham Raise
• Romanian Deadlift
• Lying Leg Curl
• Seated Leg Curl
• B-stance Deadlifts
• Good Morning
• Nordic Curls
• Hyperextensions

Chest

• Cable Pec Fly
• Bench Press
• Incline Press
• Push Up
• Pec Deck

Shoulders

• Delt Raise
• Delt Y-Raise
• Lateral Raise
• Front Raise
• Front Row
• Overhead Press
• Rope Rear Delt Row
• Military Press
• Arnold Press

Back

• Pulldowns
• Narrow Row
• Wide Row
• Reverse Row
• Chin-ups

Biceps

• Hammer Curl
• Wide Curl
• Standard Grip Curl
• Reverse Grip Curl
• Bicep Curl with Supination
• Concentration Curl

Triceps

• Pulldown
• Dip
• Tricep Push Up
• Overhead Extension
• Kickback

Calves

• Calf raises

Abs

• Farmers Walks
• Caloric Deficit
• RKC Planks
• Caloric Deficit
• Captains Chair Hanging Knee Raises
• Caloric Deficit
• Dead bug
• Caloric Deficit
• Kneeling Rope Crunch
• Caloric Deficit

In Conclusion

As always, please DM me if there are any questions. And send me the good vibes that I one day get my shit together to have the bandwidth to create all the visuals necessary to support an exercise library like this!

Thank you in advance!!!!