The Only 22 Exercises You'll Ever Need

Why You Need This Checklist

What if your workout program is actually the reason you're not making progress? Most people have a library of saved routines, bookmark after bookmark, plan after plan — and yet their body looks almost exactly the same as it did a year ago. The problem isn't effort. It's that nobody gave them a short, honest list and told them how to put it together.

Here's what's really happening: you're probably doubling up on exercises that do the same job while leaving entire muscle groups with almost no real work. You've got four chest exercises and zero dedicated hamstring curls. Three types of curls and nothing training the back of your arm. Your shoulders get pressed from the front and completely ignored on the sides and rear. That's not a program — that's a collection of favorites.

Imagine instead finishing a workout knowing every major muscle group got exactly what it needed. Your chest, back, shoulders, arms, legs, and abs — all covered with purpose. No redundancy. No guessing. Just a clear, repeatable system you can actually improve on week after week. You know which exercises to pair, how many sets to do, what rep ranges to use, and how to know when it's time to add weight. That's what consistent progress actually feels like.

Body Hub built this framework by applying a simple but powerful idea: every exercise needs a job description. A clear muscle target, repeatable technique, and room to progress. The 22 exercises in this system were chosen because each one passes that test — and together they cover every major movement your body needs without wasting your time or your recovery on duplicates.

This PDF checklist turns that complete system into something you can take to the gym today. You'll get all 22 exercises with technique cues and common mistakes to avoid, a ready-to-use two-day weekly template, guidance on sets, rep ranges, and how close to push each set, and a simple rule for swapping exercises when equipment or comfort requires it. Stop staring at a crowded list of saved workouts and start training with a plan that actually accounts for your whole body. Grab the checklist and get to work.

What's Inside — Preview

Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.

DO Set up and perform the Incline Dumbbell Press as your primary chest exercise

DO Perform Push-Ups as a scalable bodyweight chest exercise

DO Add Cable Flys as an optional chest accessory after your main press

DO Perform Pull-Ups as your primary vertical pulling exercise for back width

DO Perform the Chest Supported Row as your horizontal pulling exercise for the upper back

+ 24 more action items inside...

The Only 22 Exercises You'll Ever Need

Why You Need This Checklist

What's Inside — Preview

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