Iron StreakChest
- Band Chest FlyChest · Resistance bands
- Band Chest PressChest · Resistance bands
- Barbell Bench PressChest · Barbell & plates
- Barbell Floor PressChest · Barbell & plates
- Barbell Incline Bench PressUpper Chest · Barbell & plates
- Cable Chest PressChest · Cable machine
- Cable FlyChest · Cable machine
- Chest Fly MachineChest · Other weight machines
- Chest Press MachineChest · Other weight machines
- Decline Bench PressChest · Barbell & plates
- Decline Dumbbell Bench PressChest · Dumbbells
- Decline Push-UpUpper Chest · No equipment
- Dumbbell Bench PressChest · Dumbbells
- Dumbbell Floor FlyChest · Dumbbells
- Dumbbell Floor PressChest · Dumbbells
- Dumbbell FlyChest · Dumbbells
- Dumbbell Squeeze PressChest · Dumbbells
- High-to-Low Cable FlyChest · Cable machine
- Incline Dumbbell FlyUpper Chest · Dumbbells
- Incline Dumbbell PressUpper Chest · Dumbbells
- Incline Machine PressUpper Chest · Other weight machines
- Incline Push-UpChest · No equipment
- Iso-Lateral Chest PressChest · Other weight machines
- Kettlebell Floor PressChest · Kettlebells
- Knee Push-UpChest · No equipment
- Low-to-High Cable FlyUpper Chest · Cable machine
- Push-UpChest · No equipment
- Smith Machine Bench PressChest · Smith machine
- Smith Machine Incline Bench PressUpper Chest · Smith machine
- TRX Chest PressChest · Suspension trainer (TRX)
Back
- Assisted Pull-Up MachineLats · Other weight machines
- Back ExtensionLower Back · Other weight machines
- Band Good MorningLower Back · Resistance bands
- Band Lat PulldownLats · Resistance bands
- Band RowUpper Back · Resistance bands
- Band-Assisted Pull-UpLats · Pull-up bar
- Barbell Bench PullLats · Barbell & plates
- Barbell DeadliftLower Back · Barbell & plates
- Barbell PulloverLats · Barbell & plates
- Barbell RowUpper Back · Barbell & plates
- Barbell ShrugTraps · Barbell & plates
- Barbell Upright RowTraps · Barbell & plates
- Bent-Over Dumbbell RowLats · Dumbbells
- Bird DogLower Back · No equipment
- Cable ShrugTraps · Cable machine
- Chest-Supported Dumbbell RowLats · Dumbbells
- Chin-UpLats · Pull-up bar
- Dumbbell DeadliftLower Back · Dumbbells
- Dumbbell Floor PulloverLats · Dumbbells
- Dumbbell PulloverLats · Dumbbells
- Dumbbell ShrugTraps · Dumbbells
- Dumbbell Upright RowTraps · Dumbbells
- Flexed-Arm HangLats · Pull-up bar
- Inverted RowUpper Back · Squat rack or power cage
- Iso-Lateral High RowLats · Other weight machines
- Jefferson CurlLower Back · Dumbbells
- Kettlebell DeadliftLower Back · Kettlebells
- Kettlebell Gorilla RowUpper Back · Kettlebells
- Lat PulldownLats · Cable machine
- Machine RowLats · Other weight machines
- Meadows RowUpper Back · Barbell & plates
- Negative Pull-UpLats · Pull-up bar
- Pendlay RowUpper Back · Barbell & plates
- Pull-UpLats · Pull-up bar
- Pullover MachineLats · Other weight machines
- Rack PullLower Back · Barbell & plates
- Renegade RowLats · Dumbbells
- Reverse HyperextensionLower Back · Other weight machines
- Seated Cable RowUpper Back · Cable machine
- Single-Arm Dumbbell RowUpper Back · Dumbbells
- Straight-Arm PulldownLats · Cable machine
- SupermanLower Back · No equipment
- T-Bar Row (Chest-Supported)Upper Back · Other weight machines
- Trap Bar ShrugTraps · Trap bar
- TRX RowUpper Back · Suspension trainer (TRX)
Shoulders
- Arnold PressFront Delt · Dumbbells
- Band External RotationRotator Cuff · Resistance bands
- Band Lateral RaiseMiddle Delt · Resistance bands
- Band Overhead PressFront Delt · Resistance bands
- Band Pull-ApartRear Delt · Resistance bands
- Barbell Front RaiseFront Delt · Barbell & plates
- Barbell Overhead PressFront Delt · Barbell & plates
- Behind-the-Neck PressMiddle Delt · Barbell & plates
- Cable External RotationRotator Cuff · Cable machine
- Cable Front RaiseFront Delt · Cable machine
- Cable Internal RotationRotator Cuff · Cable machine
- Cable Lateral RaiseMiddle Delt · Cable machine
- Cable Y RaiseRear Delt · Cable machine
- Dumbbell External RotationRotator Cuff · Dumbbells
- Dumbbell Front RaiseFront Delt · Dumbbells
- Dumbbell Lateral RaiseMiddle Delt · Dumbbells
- Dumbbell Shoulder PressFront Delt · Dumbbells
- Face PullRear Delt · Cable machine
- Incline Dumbbell Y RaiseMiddle Delt · Dumbbells
- Kettlebell PressFront Delt · Kettlebells
- Landmine PressFront Delt · Barbell & plates
- Lu RaiseMiddle Delt · Dumbbells
- Machine Lateral RaiseMiddle Delt · Other weight machines
- Pike Push-UpFront Delt · No equipment
- Push PressFront Delt · Barbell & plates
- Rear Delt FlyRear Delt · Dumbbells
- Reverse Pec DeckRear Delt · Other weight machines
- Shoulder Press MachineFront Delt · Other weight machines
- Single-Arm Cable Reverse FlyRear Delt · Cable machine
- Smith Machine Shoulder PressFront Delt · Smith machine
- Z PressFront Delt · Barbell & plates
Arms
- Assisted Dip MachineTriceps · Other weight machines
- Band CurlBiceps · Resistance bands
- Band Overhead Tricep ExtensionTriceps · Resistance bands
- Band Tricep PushdownTriceps · Resistance bands
- Barbell CurlBiceps · Barbell & plates
- Barbell Drag CurlBiceps · Barbell & plates
- Bayesian CurlBiceps · Cable machine
- Bench/Chair DipsTriceps · No equipment
- Bodyweight Tricep ExtensionTriceps · No equipment
- Cable CurlBiceps · Cable machine
- Cable Hammer CurlBiceps · Cable machine
- Cable Overhead Tricep ExtensionTriceps · Cable machine
- Cable Tricep KickbackTriceps · Cable machine
- Cable Tricep PushdownTriceps · Cable machine
- Close-Grip Bench PressTriceps · Barbell & plates
- Close-Grip Dumbbell Bench PressTriceps · Dumbbells
- Concentration CurlBiceps · Dumbbells
- Dead HangForearms · Pull-up bar
- Diamond Push-UpTriceps · No equipment
- Dip MachineTriceps · Other weight machines
- Dumbbell CurlBiceps · Dumbbells
- Dumbbell Overhead ExtensionTriceps · Dumbbells
- Dumbbell Reverse CurlForearms · Dumbbells
- Dumbbell Spider CurlBiceps · Dumbbells
- Dumbbell Tricep KickbackTriceps · Dumbbells
- EZ-Bar CurlBiceps · EZ curl bar
- EZ-Bar Preacher CurlBiceps · EZ curl bar
- Farmer's CarryForearms · Dumbbells
- French PressTriceps · EZ curl bar
- Hammer CurlBiceps · Dumbbells
- Hand GrippersForearms · Grip trainers
- JM PressTriceps · Barbell & plates
- Lying Dumbbell Tricep ExtensionTriceps · Dumbbells
- Machine Bicep CurlBiceps · Other weight machines
- Machine Tricep ExtensionTriceps · Other weight machines
- Overhead Cable CurlBiceps · Cable machine
- Parallel Bar DipsTriceps · Dip bars
- Plate PinchForearms · Barbell & plates
- Reverse Barbell CurlForearms · Barbell & plates
- Reverse Grip Forearm CurlForearms · Dumbbells
- Single-Arm Dumbbell Preacher CurlBiceps · Dumbbells
- Skull CrushersTriceps · EZ curl bar
- Tate PressTriceps · Dumbbells
- TRX Bicep CurlBiceps · Suspension trainer (TRX)
- TRX Triceps ExtensionTriceps · Suspension trainer (TRX)
- Waiter CurlBiceps · Dumbbells
- Weighted Incline Dumbbell CurlBiceps · Dumbbells
- Wrist CurlForearms · Dumbbells
- Wrist RollerForearms · Grip trainers
- Zottman CurlBiceps · Dumbbells
Legs and glutes
- Backward Sled DragQuadriceps · Sled
- Band DeadliftGlutes · Resistance bands
- Band Glute KickbackGlutes · Resistance bands
- Band Lateral WalkAbductors · Resistance bands
- Band Leg CurlHamstrings · Resistance bands
- Band SquatQuadriceps · Resistance bands
- Banded Split Squat SwitchesQuadriceps · Resistance bands
- Barbell Back SquatQuadriceps · Barbell & plates
- Barbell Calf RaiseCalves · Barbell & plates
- Barbell Front SquatQuadriceps · Barbell & plates
- Barbell Glute BridgeGlutes · Barbell & plates
- Barbell Good MorningHamstrings · Barbell & plates
- Barbell Hip ThrustGlutes · Barbell & plates
- Barbell LungeQuadriceps · Barbell & plates
- Belt SquatQuadriceps · Other weight machines
- Bodyweight Calf RaiseCalves · No equipment
- Bodyweight SquatQuadriceps · No equipment
- Box SquatQuadriceps · Barbell & plates
- Bulgarian Split SquatQuadriceps · Bench
- Cable Glute KickbackGlutes · Cable machine
- Cable Hip AdductionAdductors · Cable machine
- Cable Pull-ThroughGlutes · Cable machine
- Cable Standing Hip AbductionAbductors · Cable machine
- ClamshellAbductors · No equipment
- Copenhagen PlankAdductors · No equipment
- Cossack SquatQuadriceps · No equipment
- Curtsy LungeQuadriceps · No equipment
- Donkey Calf RaiseCalves · Other weight machines
- Donkey KickGlutes · No equipment
- Double Kettlebell Front SquatQuadriceps · Kettlebells
- Dumbbell Calf RaiseCalves · Dumbbells
- Dumbbell Hip ThrustGlutes · Dumbbells
- Dumbbell Lying Leg CurlHamstrings · Dumbbells
- Dumbbell RDLHamstrings · Dumbbells
- Dumbbell Sumo SquatQuadriceps · Dumbbells
- Fire HydrantAbductors · No equipment
- Glute BridgeGlutes · No equipment
- Goblet SquatQuadriceps · Dumbbells
- Hack SquatQuadriceps · Leg press or hack squat
- Hip Abduction MachineAbductors · Other weight machines
- Hip Adduction MachineAdductors · Other weight machines
- Kettlebell SwingGlutes · Kettlebells
- Landmine SquatQuadriceps · Barbell & plates
- Leg Curl MachineHamstrings · Leg curl & extension
- Leg ExtensionQuadriceps · Leg curl & extension
- Leg PressQuadriceps · Leg press or hack squat
- Leg Press Calf RaiseCalves · Leg press or hack squat
- Machine Glute KickbackGlutes · Other weight machines
- Machine Hip ThrustGlutes · Other weight machines
- Nordic-Style Hamstring CurlHamstrings · No equipment
- Pendulum SquatQuadriceps · Other weight machines
- Pistol SquatQuadriceps · No equipment
- Reverse LungeQuadriceps · No equipment
- Reverse Nordic CurlQuadriceps · No equipment
- Romanian DeadliftHamstrings · Barbell & plates
- Safety Bar SquatQuadriceps · Barbell & plates
- Seated Calf Raise MachineCalves · Other weight machines
- Seated Dumbbell Calf RaiseCalves · Dumbbells
- Seated Leg CurlHamstrings · Leg curl & extension
- Side LungeQuadriceps · No equipment
- Side-Lying Hip AbductionAbductors · No equipment
- Side-Lying Hip AdductionAdductors · No equipment
- Single-Leg Glute BridgeGlutes · No equipment
- Single-Leg RDLHamstrings · No equipment
- Sissy SquatQuadriceps · No equipment
- Sled PushQuadriceps · Sled
- Slider Leg CurlHamstrings · Leg curl & extension
- Smith Machine Hip ThrustGlutes · Smith machine
- Smith Machine Split SquatQuadriceps · Smith machine
- Smith Machine SquatQuadriceps · Smith machine
- Split SquatQuadriceps · No equipment
- Standing Calf RaiseCalves · Other weight machines
- Step-UpQuadriceps · Plyo box
- Sumo DeadliftGlutes · Barbell & plates
- Tibialis RaiseCalves · No equipment
- Trap Bar DeadliftQuadriceps · Trap bar
- Walking LungeQuadriceps · No equipment
- Wall SitQuadriceps · No equipment
- Zercher Split SquatQuadriceps · Barbell & plates
- Zercher SquatQuadriceps · Barbell & plates
Core
- Ab Wheel RolloutAbdominals · Ab wheel
- AbcoasterAbdominals · Other weight machines
- Barbell RolloutAbdominals · Barbell & plates
- Bicycle CrunchObliques · No equipment
- Cable CrunchAbdominals · Cable machine
- Cable Wood ChopObliques · Cable machine
- Captain’s Chair Leg RaiseAbdominals · Dip bars
- CrunchAbdominals · No equipment
- Dead BugAbdominals · No equipment
- Decline Sit-UpAbdominals · Bench
- Dragon FlagAbdominals · Bench
- Dumbbell Side BendObliques · Dumbbells
- Flutter KicksAbdominals · No equipment
- Front Rack CarryAbdominals · Kettlebells
- GHD Sit-UpAbdominals · Other weight machines
- Hanging Knee RaiseAbdominals · Pull-up bar
- Hanging Leg RaiseAbdominals · Pull-up bar
- Heel TouchObliques · No equipment
- Hollow Body HoldAbdominals · No equipment
- Kettlebell WindmillObliques · Kettlebells
- Landmine RotationObliques · Barbell & plates
- Lying Leg RaiseAbdominals · No equipment
- Machine Seated CrunchAbdominals · Other weight machines
- Mountain ClimbersAbdominals · No equipment
- Pallof PressObliques · Cable machine
- PlankAbdominals · No equipment
- Reverse CrunchAbdominals · No equipment
- Roman Chair Side BendObliques · Other weight machines
- Russian TwistObliques · No equipment
- Seated Knee TuckAbdominals · No equipment
- Side PlankObliques · No equipment
- Sit-UpAbdominals · No equipment
- Suitcase CarryObliques · Dumbbells
- Toes-to-BarAbdominals · Pull-up bar
- Torso Rotation MachineObliques · Other weight machines
- V-UpsAbdominals · No equipment
Neck
Power and full body
- Barbell ThrusterFull body · Barbell & plates
- Box JumpFull body · Plyo box
- Broad JumpFull body · No equipment
- Clean and JerkFull body · Barbell & plates
- Depth JumpFull body · Plyo box
- Drop JumpFull body · Plyo box
- Dumbbell SnatchFull body · Dumbbells
- Hang Clean / Power CleanFull body · Barbell & plates
- Kettlebell CleanFull body · Kettlebells
- Kettlebell SnatchFull body · Kettlebells
- Kettlebell Turkish Get-UpFull body · Kettlebells
- Lateral BoundFull body · No equipment
- Plyometric Push-UpFull body · No equipment
- SnatchFull body · Barbell & plates
- Squat JumpFull body · No equipment
- Tuck JumpFull body · No equipment
Cardio
- Air BikeCardio · Cardio machines
- Battle RopesCardio · Battle ropes
- Bodyweight HIIT CircuitCardio · No equipment
- BurpeesCardio · No equipment
- Elliptical TrainerCardio · Cardio machines
- Incline Treadmill WalkCardio · Cardio machines
- Jump RopeCardio · Jump rope
- Rowing MachineCardio · Cardio machines
- RunningCardio · No equipment
- SprintsCardio · No equipment
- Stair MachineCardio · Cardio machines
- Stationary BikeCardio · Cardio machines
- WalkingCardio · No equipment
A plan built from these lifts
Answer a few questions and Iron Streak builds your weekly plan from the lifts your equipment allows, then shows what to lift next every set.