13 movements
Back exercises
Every back movement in Creed, compounds first. Each one has its setup, the cue that actually matters, and what to do instead when the equipment is taken. 2 of them need nothing at all.
Compound movements
More than one joint, more than one muscle. These go first in a session, while you are fresh.
Band Seated Row
Tube Bands
Chest-Supported Row
Chest-Supported Row
Machine Row
Seated Row Machine
Plate-Loaded Low Row
Cable Low Row
Seated Cable Row
Seated Row Machine
Single-Arm Dumbbell Row
Dumbbells and Flat Bench
Inverted Row
Bodyweight
Landmine Row
Landmine and Olympic Barbell
Rack Pull
Olympic Barbell and Power Rack
Seated Sled Rope Pull
Sled and Climbing Rope
Suspension Trainer Row
Bodyweight
T-Bar Row
T-Bar Row
Barbell Row
Olympic Barbell
No equipment needed
Nothing but you and the floor — the ones that still work when the gym is full or shut.
Creed picks these for you.
Tell it which gym you are in and it builds the session from what is actually on the floor — and swaps down the list the moment something is taken. With a friend on the other end of the streak.