# Gym Plus > AI-powered workout tracker for busy gym-goers. Personalized workout plans, easy progress tracking, and a library of exercises, workouts, and training guides. ## Connect your AI assistant (MCP) Gym Plus exposes a per-user MCP server at https://gym.plus/api/mcp. Connect Claude or ChatGPT (OAuth, or a personal access token for Claude Code/Desktop) and your assistant can read the user's real logged workouts and personal records, and create/update workout plans on their account. Setup guide: https://gym.plus/use-with-claude ## Training guides (Learn) - [Bench Press: Flat vs Incline vs Decline — Which Angle Builds the Best Chest?](https://gym.plus/learn/bench-press-flat-vs-incline-vs-decline): Three bench press angles compared on chest fiber bias, loading, and shoulder stress. A practical guide to picking the right angle for your goals. - [Best Back Exercises for Width and Thickness (2026 Guide)](https://gym.plus/learn/best-back-exercises-for-width-and-thickness): Twelve back exercises ranked by their bias for width vs thickness, loading ceiling, and joint stress. Pair vertical pulls with rows for a complete back. - [Best Bicep Exercises Ranked by Effectiveness (2026 Guide)](https://gym.plus/learn/best-bicep-exercises-ranked): Ten bicep exercises ranked by hypertrophy evidence, loading, and muscle bias. The right two-or-three combination builds bigger arms in fewer sets. - [Best Chest Exercises Ranked for Size (2026 Guide)](https://gym.plus/learn/best-chest-exercises-ranked): Ten chest exercises ranked by hypertrophy evidence, loading ceiling, and joint stress. The right combination of pressing and fly work for a thick, full chest. - [Best Glute Exercises Ranked for Size and Strength (2026 Guide)](https://gym.plus/learn/best-glute-exercises-ranked): Ten glute exercises ranked by hypertrophy evidence, loading, and stretch position. The right combination of hip-extension, hip-thrust, and unilateral work for stronger, fuller glutes. - [Best Hamstring Exercises Ranked by Effectiveness (2026 Guide)](https://gym.plus/learn/best-hamstring-exercises-ranked): Eight hamstring exercises ranked by hypertrophy evidence, loading ceiling, and joint stress. Pick the right two for your week — covers both hip-hinge and knee-flexion functions. - [Best Quad Exercises Ranked for Size and Strength (2026 Guide)](https://gym.plus/learn/best-quad-exercises-ranked): Ten quad exercises ranked by hypertrophy evidence, loading ceiling, and joint stress. The right combination of compound and isolation work for big quads. - [Best Shoulder Exercises for Capped Delts (2026 Guide)](https://gym.plus/learn/best-shoulder-exercises-for-capped-delts): Ten shoulder exercises ranked by their bias for front, side, and rear delts. Train all three heads — most lifters undertrain side and rear delts and over-train front delts. - [Best Tricep Exercises for Size (2026 Guide)](https://gym.plus/learn/best-tricep-exercises-for-size): Ten tricep exercises ranked by which heads they train, loading ceiling, and joint stress. Most lifters undertrain the long head — here's how to fix that. - [Cable Curl vs Barbell Curl vs Dumbbell Curl: Which Builds Bigger Biceps?](https://gym.plus/learn/bicep-cable-curl-vs-barbell-curl-vs-dumbbell-curl): Three classic bicep curl variations compared on tension curve, range of motion, and growth per set. A practical guide to picking the curls that actually build arms. - [Calf Raise: Standing vs Seated vs Donkey — Which Variation Builds Bigger Calves?](https://gym.plus/learn/calf-raise-standing-vs-seated-vs-donkey): Three calf raise variations compared on muscle bias, range of motion, and loading. The right combination for stubborn calves. - [Compound vs Isolation Exercises: When to Use Each (Programming Guide)](https://gym.plus/learn/compound-vs-isolation-when-to-use-each): Compound exercises build the most strength and mass per rep — but isolation exercises fill in the gaps. The right ratio for hypertrophy, strength, and complete development. - [Dumbbell Press vs Barbell Press for Chest: Which Builds More Mass?](https://gym.plus/learn/dumbbell-press-vs-barbell-press-for-chest): Two pressing tools, very different chest stimulus. A practical comparison of dumbbell vs barbell bench press on hypertrophy, loading, range of motion, and shoulder health. - [Hammer Curl vs Reverse Curl vs Zottman Curl: Which Builds Thicker Arms?](https://gym.plus/learn/hammer-curl-vs-reverse-curl-vs-zottman-curl): Three brachialis-and-forearm-biased curl variations compared. The right one for arm thickness, grip strength, and forearm development. - [Prone vs Seated vs Standing Leg Curl: Which Hamstring Variation Should You Run?](https://gym.plus/learn/hamstring-curl-prone-vs-seated-vs-standing): Three leg curl machine setups for the same movement — different stretch, different fatigue, different results. A practical guide to picking the right hamstring curl variation. - [How Long Should a Workout Be? (The Evidence-Based Answer)](https://gym.plus/learn/how-long-should-a-workout-be): Workout duration that actually drives results — when shorter is better, when longer is necessary, and what 'too long' actually means for hypertrophy and strength. - [Lat Pulldown: Wide vs Close vs Neutral Grip — Which Builds the Best Lats?](https://gym.plus/learn/lat-pulldown-wide-vs-close-vs-neutral-grip): Three lat pulldown grips compared on lat activation, range of motion, and joint stress. A practical guide to picking the right grip for width, thickness, or shoulder comfort. - [Lateral Raise: Dumbbell vs Cable vs Machine — Which Builds the Best Side Delts?](https://gym.plus/learn/lateral-raise-dumbbell-vs-cable-vs-machine): Three lateral raise variations compared on tension curve, range of motion, and side-delt activation. The right tool to build capped delts faster. - [Leg Press: 45° vs Hack vs Vertical — Which Builds the Most Quad?](https://gym.plus/learn/leg-press-45-vs-hack-vs-vertical): Three leg press variations compared on quad bias, loading ceiling, and lower-back demand. The right press for your goals, mobility, and gym setup. - [Pec Deck vs Cable Crossover: Which Chest Isolation Should You Run?](https://gym.plus/learn/pec-deck-vs-cable-crossover): Two of the most popular chest isolation exercises compared on stretch, range of motion, joint stress, and gains. A practical guide for picking the right machine for your chest day. - [Pull-Up vs Chin-Up vs Neutral-Grip Pull-Up: Which Builds More Back?](https://gym.plus/learn/pull-up-vs-chin-up-vs-neutral-grip): Three vertical pull variations compared on lat activation, bicep involvement, and shoulder demand. A practical guide to picking the right pull-up variation for your goals. - [Romanian Deadlift vs Stiff-Leg Deadlift vs Good Morning: Which Hip-Hinge Builds the Best Posterior Chain?](https://gym.plus/learn/romanian-deadlift-vs-stiff-leg-vs-good-morning): Three hip-hinge exercises compared on hamstring stretch, lower-back demand, and loading ceiling. A practical guide to picking the right hinge for your goals. - [Should You Train to Failure? (The Honest Answer)](https://gym.plus/learn/should-you-train-to-failure): When training to failure drives results, when it costs more than it produces, and how RPE-based programming gets the benefits without the recovery debt. - [Shoulder Press: Barbell vs Dumbbell vs Arnold — Which Builds Bigger Shoulders?](https://gym.plus/learn/shoulder-press-barbell-vs-dumbbell-vs-arnold): Three overhead pressing variations compared on loading, range of motion, and shoulder mechanics. A practical guide to picking the right press for your goals. - [Squat: Back vs Front vs Goblet vs Bulgarian Split — Which Variation Builds the Best Legs?](https://gym.plus/learn/squat-back-vs-front-vs-goblet-vs-bulgarian-split): Four squat variations compared on quad bias, glute bias, loading ceiling, and joint stress. The right squat for your goals, equipment, and mobility. - [T-Bar Row vs Bent-Over Row vs Seated Cable Row: Which Builds the Best Back?](https://gym.plus/learn/t-bar-row-vs-bent-over-row-vs-seated-cable-row): Three core rowing variations compared on lat thickness, lower-back demand, and recovery. A practical guide to picking the row that best fits your back day. - [Tricep Pushdown vs Skull Crusher vs Overhead Extension: Which Builds Bigger Triceps?](https://gym.plus/learn/tricep-pushdown-vs-skull-crusher-vs-overhead-extension): Three classic tricep exercises compared on head bias, loading, and joint stress. The right combination trains all three tricep heads in fewer sets. - [Upright Row: Barbell vs Dumbbell vs Cable — Which Is Safest and Most Effective?](https://gym.plus/learn/upright-row-barbell-vs-dumbbell-vs-cable): Three ways to run the upright row, very different shoulder mechanics. A practical guide to picking the variation that builds shoulders without trashing your rotator cuff. - [What Muscles Does the Bench Press Work? (Complete Breakdown)](https://gym.plus/learn/what-muscles-does-bench-press-work): The bench press trains the chest, front delts, triceps, and several stabilizers — but how much each works depends on your grip width, bench angle, and tempo. Full muscle-by-muscle breakdown. - [What Muscles Does the Deadlift Work? (Complete Breakdown)](https://gym.plus/learn/what-muscles-does-deadlift-work): The deadlift trains nearly every muscle on the back of your body — but how much each one does the work depends on your stance, grip, and bar path. A muscle-by-muscle breakdown. - [What Muscles Does the Romanian Deadlift Work? (Complete Breakdown)](https://gym.plus/learn/what-muscles-does-romanian-deadlift-work): The Romanian deadlift trains the hamstrings, glutes, lower back, and grip — but which one does the most work depends on your form. A muscle-by-muscle breakdown with programming notes. - [Beginner Workout Routine: A 4-Week Starter Plan That Actually Works](https://gym.plus/learn/beginner-workout-routine-4-weeks): A complete 4-week beginner program built around full-body sessions, simple progression, and the seven movements that matter most. No guesswork, no advanced lifts. - [The Best Rep Range for Hypertrophy: What Research and Practice Agree On](https://gym.plus/learn/best-rep-range-for-hypertrophy): The 8–12 rep range isn't magic — but it's not random either. Here's why most hypertrophy programs anchor around it, and when to use lower or higher rep ranges instead. - [Bodyweight vs Dumbbell vs Barbell: What Beginners Should Actually Use](https://gym.plus/learn/bodyweight-vs-dumbbell-vs-barbell): Three equipment paths, very different trade-offs. A practical comparison for beginners deciding between home workouts, a dumbbell-only setup, or a full barbell gym. - [Push Pull Legs vs Upper/Lower vs Full Body: Which Split Should You Run?](https://gym.plus/learn/ppl-vs-upper-lower-vs-full-body): Three popular training splits compared on time, recovery, and results. A practical guide for beginners and intermediates choosing their first or next program. - [Progressive Overload: A 4-Week Template That Actually Works](https://gym.plus/learn/progressive-overload-template): Progressive overload is the most quoted concept in training and the worst applied. Here's a simple 4-week template that drives real progress without spreadsheets. - [RPE vs RIR: How to Stop Half-Repping Your Workouts](https://gym.plus/learn/rpe-vs-rir-training-to-failure): Effort drives growth more than weight or reps do. RPE and RIR are the two simplest ways to measure effort — here's how to use them without overcomplicating your training. - [How Many Sets Per Week to Build Muscle? A Practical Guide to Volume](https://gym.plus/learn/sets-per-week-for-muscle-growth): The research on weekly sets is clearer than the internet makes it sound. Here's how many sets per muscle group actually build muscle — and how to dial it in without overcomplicating your training. - [The 6-12-25 Method: A Simple Protocol That Removes All the Guessing](https://gym.plus/learn/6-12-25-method): Learn how the 6-12-25 giant set method builds muscle efficiently in 30-45 minutes — perfect for gym-goers who want structure without complexity. - [Six Exercises for Bigger Arms — And How to Fit Them Into Your Plan](https://gym.plus/learn/bigger-arms-program): Stop guessing which arm exercises to do. These six movements cover every angle of your biceps, triceps, and forearms — with clear programming notes for each. - [Heavy Weights vs High Reps: The Research Is In, and It's Not What Most People Think](https://gym.plus/learn/heavy-vs-light-weights): Both heavy weights and high reps build muscle. The real question is which approach fits your schedule, recovery, and training history right now. ## Blog - [Analyze Your Workouts with Claude](https://gym.plus/blog/analyze-workouts-with-claude): Connect Claude or ChatGPT to Gym Plus and your AI assistant reads the workouts you actually logged — so it can analyze your training, spot gaps, and build new plans straight into your account. - [We Read the Fitness Headlines So You Don't Have To — Then We Built the Programs](https://gym.plus/blog/training-guides-launch): Three training methods that got attention recently: the 6-12-25 protocol, an arm training guide, and the heavy-vs-high-reps debate. We wrote original guides on each and built ready-to-use plans around them. ## Workout plans - [beginner-full-body-routine](https://gym.plus/workout-plans/beginner-full-body-routine) - [beginner-upper-lower-split](https://gym.plus/workout-plans/beginner-upper-lower-split) - [bodybuilding-split-advanced](https://gym.plus/workout-plans/bodybuilding-split-advanced) - [bodyweight-basics-for-beginners](https://gym.plus/workout-plans/bodyweight-basics-for-beginners) - [extensive-routine](https://gym.plus/workout-plans/extensive-routine) - [full-body-beginner](https://gym.plus/workout-plans/full-body-beginner) - [hypertrophy-focus-intermediate](https://gym.plus/workout-plans/hypertrophy-focus-intermediate) - [strength-and-conditioning-intermediate](https://gym.plus/workout-plans/strength-and-conditioning-intermediate) - [upperlower-split-intermediate](https://gym.plus/workout-plans/upperlower-split-intermediate) ## Workouts - [arm-day](https://gym.plus/workouts/arm-day) - [back-biceps-bodybuilding-split-advanced](https://gym.plus/workouts/back-biceps-bodybuilding-split-advanced) - [chest-back-day](https://gym.plus/workouts/chest-back-day) - [chest-triceps-bodybuilding-split-advanced](https://gym.plus/workouts/chest-triceps-bodybuilding-split-advanced) - [conditioning-core-stability](https://gym.plus/workouts/conditioning-core-stability) - [conditioning-full-body](https://gym.plus/workouts/conditioning-full-body) - [core-accessory-bodybuilding-split-advanced](https://gym.plus/workouts/core-accessory-bodybuilding-split-advanced) - [core-cardio-full-body-beginner](https://gym.plus/workouts/core-cardio-full-body-beginner) - [day-1-bodyweight-training](https://gym.plus/workouts/day-1-bodyweight-training) - [day-1-full-body-beginner-full-body-routine](https://gym.plus/workouts/day-1-full-body-beginner-full-body-routine) - [day-1-upper-body-intermediate](https://gym.plus/workouts/day-1-upper-body-intermediate) - [day-2-bodyweight-training](https://gym.plus/workouts/day-2-bodyweight-training) - [day-2-full-body-beginner-full-body-routine](https://gym.plus/workouts/day-2-full-body-beginner-full-body-routine) - [day-2-lower-body-intermediate](https://gym.plus/workouts/day-2-lower-body-intermediate) - [day-3-full-body-beginner-full-body-routine](https://gym.plus/workouts/day-3-full-body-beginner-full-body-routine) - [day-3-upper-body-intermediate](https://gym.plus/workouts/day-3-upper-body-intermediate) - [day-4-lower-body-core-intermediate](https://gym.plus/workouts/day-4-lower-body-core-intermediate) - [leg-day](https://gym.plus/workouts/leg-day) - [legs-core](https://gym.plus/workouts/legs-core) - [legs-shoulders-bodybuilding-split-advanced](https://gym.plus/workouts/legs-shoulders-bodybuilding-split-advanced) - [lower-body-beginner-upper-lower-split](https://gym.plus/workouts/lower-body-beginner-upper-lower-split) - [lower-body-full-body-beginner](https://gym.plus/workouts/lower-body-full-body-beginner) - [pull-back-biceps](https://gym.plus/workouts/pull-back-biceps) - [push-chest-shoulders-triceps](https://gym.plus/workouts/push-chest-shoulders-triceps) - [strength-lower-body](https://gym.plus/workouts/strength-lower-body) - [strength-upper-body](https://gym.plus/workouts/strength-upper-body) - [upper-body-beginner-upper-lower-split](https://gym.plus/workouts/upper-body-beginner-upper-lower-split) - [upper-body-full-body-beginner](https://gym.plus/workouts/upper-body-full-body-beginner) ## Exercise library - [angled-leg-press](https://gym.plus/exercises/angled-leg-press) - [arnold-press](https://gym.plus/exercises/arnold-press) - [back-extension](https://gym.plus/exercises/back-extension) - [barbell-curl](https://gym.plus/exercises/barbell-curl) - [barbell-shrug](https://gym.plus/exercises/barbell-shrug) - [bench-crunch](https://gym.plus/exercises/bench-crunch) - [bench-press](https://gym.plus/exercises/bench-press) - [bent-over-row](https://gym.plus/exercises/bent-over-row) - [bicep-curl](https://gym.plus/exercises/bicep-curl) - [bicycle-crunch](https://gym.plus/exercises/bicycle-crunch) - [bird-dog](https://gym.plus/exercises/bird-dog) - [bulgarian-split-squat](https://gym.plus/exercises/bulgarian-split-squat) - [cable-bicep-curl](https://gym.plus/exercises/cable-bicep-curl) - [cable-crossover](https://gym.plus/exercises/cable-crossover) - [cable-crunch](https://gym.plus/exercises/cable-crunch) - [cable-tricep-pushdown](https://gym.plus/exercises/cable-tricep-pushdown) - [calf-press](https://gym.plus/exercises/calf-press) - [calf-raise](https://gym.plus/exercises/calf-raise) - [chest-fly](https://gym.plus/exercises/chest-fly) - [chin-up](https://gym.plus/exercises/chin-up) - [close-grip-bench-press](https://gym.plus/exercises/close-grip-bench-press) - [commando-pull-up](https://gym.plus/exercises/commando-pull-up) - [concentration-curl](https://gym.plus/exercises/concentration-curl) - [crunch](https://gym.plus/exercises/crunch) - [dead-bug](https://gym.plus/exercises/dead-bug) - [deadlift](https://gym.plus/exercises/deadlift) - [decline-bench-press](https://gym.plus/exercises/decline-bench-press) - [dip](https://gym.plus/exercises/dip) - [diverging-seated-row](https://gym.plus/exercises/diverging-seated-row) - [dumbbell-bicep-curl](https://gym.plus/exercises/dumbbell-bicep-curl) - [dumbbell-fly](https://gym.plus/exercises/dumbbell-fly) - [dumbbell-jump-squat](https://gym.plus/exercises/dumbbell-jump-squat) - [face-pull](https://gym.plus/exercises/face-pull) - [farmers-walk](https://gym.plus/exercises/farmers-walk) - [front-raise](https://gym.plus/exercises/front-raise) - [front-squat](https://gym.plus/exercises/front-squat) - [glute-bridge](https://gym.plus/exercises/glute-bridge) - [good-morning](https://gym.plus/exercises/good-morning) - [grip-strengthener](https://gym.plus/exercises/grip-strengthener) - [halo](https://gym.plus/exercises/halo) - [hammer-curl](https://gym.plus/exercises/hammer-curl) - [hamstring-curl](https://gym.plus/exercises/hamstring-curl) - [hanging-knee-raises-with-twist](https://gym.plus/exercises/hanging-knee-raises-with-twist) - [hanging-leg-raise](https://gym.plus/exercises/hanging-leg-raise) - [hip-abduction](https://gym.plus/exercises/hip-abduction) - [hip-adduction](https://gym.plus/exercises/hip-adduction) - [hollow-hold](https://gym.plus/exercises/hollow-hold) - [incline-barbell-row](https://gym.plus/exercises/incline-barbell-row) - [incline-bench-press](https://gym.plus/exercises/incline-bench-press) - [incline-dumbbell-press](https://gym.plus/exercises/incline-dumbbell-press) - [lat-pulldown](https://gym.plus/exercises/lat-pulldown) - [lateral-raise](https://gym.plus/exercises/lateral-raise) - [leg-curl](https://gym.plus/exercises/leg-curl) - [leg-extension](https://gym.plus/exercises/leg-extension) - [leg-press](https://gym.plus/exercises/leg-press) - [leg-press-calf-raise](https://gym.plus/exercises/leg-press-calf-raise) - [lunge](https://gym.plus/exercises/lunge) - [machine-bicep-curl](https://gym.plus/exercises/machine-bicep-curl) - [machine-chest-press](https://gym.plus/exercises/machine-chest-press) - [machine-crunch](https://gym.plus/exercises/machine-crunch) - [mid-row](https://gym.plus/exercises/mid-row) - [mts-bicep-curl](https://gym.plus/exercises/mts-bicep-curl) - [mts-high-row](https://gym.plus/exercises/mts-high-row) - [neutral-grip-pull-up](https://gym.plus/exercises/neutral-grip-pull-up) - [overhead-tricep-extension](https://gym.plus/exercises/overhead-tricep-extension) - [pec-deck-machine](https://gym.plus/exercises/pec-deck-machine) - [plank](https://gym.plus/exercises/plank) - [preacher-curl](https://gym.plus/exercises/preacher-curl) - [prone-leg-curl](https://gym.plus/exercises/prone-leg-curl) - [pull-up](https://gym.plus/exercises/pull-up) - [push-up](https://gym.plus/exercises/push-up) - [reverse-crunch](https://gym.plus/exercises/reverse-crunch) - [reverse-curl](https://gym.plus/exercises/reverse-curl) - [reverse-fly](https://gym.plus/exercises/reverse-fly) - [reverse-grip-barbell-bicep-curl](https://gym.plus/exercises/reverse-grip-barbell-bicep-curl) - [reverse-wrist-curl](https://gym.plus/exercises/reverse-wrist-curl) - [romanian-deadlift](https://gym.plus/exercises/romanian-deadlift) - [rope-tricep-extension](https://gym.plus/exercises/rope-tricep-extension) - [russian-twist](https://gym.plus/exercises/russian-twist) - [seated-cable-row](https://gym.plus/exercises/seated-cable-row) - [seated-calf-raise](https://gym.plus/exercises/seated-calf-raise) - [seated-dumbbell-press](https://gym.plus/exercises/seated-dumbbell-press) - [seated-lateral-raise](https://gym.plus/exercises/seated-lateral-raise) - [shoulder-press](https://gym.plus/exercises/shoulder-press) - [shrug](https://gym.plus/exercises/shrug) - [side-plank](https://gym.plus/exercises/side-plank) - [single-arm-dumbbell-row](https://gym.plus/exercises/single-arm-dumbbell-row) - [single-leg-calf-raise](https://gym.plus/exercises/single-leg-calf-raise) - [skater-squat](https://gym.plus/exercises/skater-squat) - [skull-crusher](https://gym.plus/exercises/skull-crusher) - [squat](https://gym.plus/exercises/squat) - [stalled-squat](https://gym.plus/exercises/stalled-squat) - [standard-pull-up](https://gym.plus/exercises/standard-pull-up) - [standing-barbell-calf-raise](https://gym.plus/exercises/standing-barbell-calf-raise) - [standing-hammer-curl](https://gym.plus/exercises/standing-hammer-curl) - [step-back-lunge](https://gym.plus/exercises/step-back-lunge) - [step-forward-lunge](https://gym.plus/exercises/step-forward-lunge) - [step-out-lunge](https://gym.plus/exercises/step-out-lunge) - [stiff-leg-deadlift](https://gym.plus/exercises/stiff-leg-deadlift) - [superman](https://gym.plus/exercises/superman) - [t-bar-row](https://gym.plus/exercises/t-bar-row) - [toe-touch](https://gym.plus/exercises/toe-touch) - [torso-rotation](https://gym.plus/exercises/torso-rotation) - [tricep-dip](https://gym.plus/exercises/tricep-dip) - [tricep-extension](https://gym.plus/exercises/tricep-extension) - [tricep-pushdown](https://gym.plus/exercises/tricep-pushdown) - [upright-row](https://gym.plus/exercises/upright-row) - [wall-sit](https://gym.plus/exercises/wall-sit) - [wide-grip-pull-up](https://gym.plus/exercises/wide-grip-pull-up) - [wrist-curl](https://gym.plus/exercises/wrist-curl) - [wrist-roller](https://gym.plus/exercises/wrist-roller) - [zottman-curl](https://gym.plus/exercises/zottman-curl)