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Train · The Encyclopedia

Every muscle. Built on purpose.

Tap a muscle, watch it light up in HD, then run the four to five lifts that actually grow it. Two cues, one target.

33 groupsFront · Back viewsInner Circle
Muscle Activation · Anterior View
Quads
Front anatomical viewBack anatomical view
FP-ME · v1
ANT

Tree trunk drivers. Built from depth and tempo.

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33 groups

Section 02 · The Arsenal

Quads. High leverage lifts.

Back Squat

4 × 6 @ RPE 8
  1. 01Brace hard, break at the hips.
  2. 02Knees track over toes, drive the floor away.
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Bulgarian Split Squat

3 × 10/leg @ RPE 8
  1. 01Front foot flat, torso tall.
  2. 02Sink straight down, no forward drift.
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03

Leg Press

3 × 12 @ RPE 9
  1. 01Feet low and narrow for quads.
  2. 02Control the eccentric for 3 sec.
04

Walking Lunge

3 × 20 steps
  1. 01Long stride, vertical shin.
  2. 02Drive through the front heel.
05

Leg Extension

3 × 15 @ RPE 9
  1. 01Pause at full lockout.
  2. 02Squeeze the quad for a 1-count.

Section 03 · The Circle

One tile. A much bigger room.

Daily goal specific workouts, recipes, smart meal plans, recovery protocols, and the full Encyclopedia.

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