43 movements

Quads exercises

Every quads 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. 8 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.

Illustration of the Band Leg Press

Illustration of the Belt Squat

Illustration of the Bodyweight Split Squat

Bodyweight Split Squat

Illustration of the Bodyweight Squat

Bodyweight Squat

Illustration of the Bodyweight Step-Up

Bodyweight Step-Up

Illustration of the Bodyweight Walking Lunge

Bodyweight Walking Lunge

Illustration of the Goblet Squat

Illustration of the Kettlebell Goblet Squat

Kettlebell Goblet Squat

Illustration of the Leg Press

Illustration of the Prisoner Squat

Illustration of the Smith Machine Lunge

Smith Machine Lunge

Illustration of the Smith Machine Squat

Smith Machine Squat

Illustration of the Backward Sled Drag

Backward Sled Drag

Illustration of the Band-Resisted Sprint

Band-Resisted Sprint

Loop Resistance Bands

Illustration of the Dumbbell Front Squat

Dumbbell Front Squat

Illustration of the Dumbbell Reverse Lunge

Dumbbell Reverse Lunge

Illustration of the Dumbbell Split Squat

Dumbbell Split Squat

Illustration of the Dumbbell Step-Up

Dumbbell Step-Up

Dumbbells and Plyo Box

Illustration of the Dumbbell Walking Lunge

Dumbbell Walking Lunge

Illustration of the Machine Hack Squat

Machine Hack Squat

Illustration of the Pendulum Squat

Illustration of the Safety Bar Squat

Safety Bar Squat

Safety Squat Bar and Power Rack

Illustration of the Single-Leg Press

Single-Leg Press

Illustration of the Smith Machine Front Squat

Smith Machine Front Squat

Illustration of the Smith Machine Split Squat

Smith Machine Split Squat

Smith Machine and Flat Bench

Illustration of the Weighted Vest Step-Up

Weighted Vest Step-Up

Weighted Vest and Plyo Box

Illustration of the Barbell Back Squat

Barbell Back Squat

Olympic Barbell and Power Rack

Illustration of the Barbell Front Squat

Barbell Front Squat

Olympic Barbell and Power Rack

Illustration of the Barbell Reverse Lunge

Barbell Reverse Lunge

Olympic Barbell

Illustration of the Barbell Step-Up

Barbell Step-Up

Olympic Barbell and Plyo Box

Illustration of the Curved Treadmill Push

Curved Treadmill Push

Curved Treadmill

Illustration of the Double Kettlebell Front Squat

Double Kettlebell Front Squat

Illustration of the Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat

Dumbbells and Flat Bench

Illustration of the Kettlebell Front Rack Lunge

Kettlebell Front Rack Lunge

Illustration of the Sled Push

Illustration of the Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

Olympic Barbell and Flat Bench

Illustration of the Zercher Squat

Olympic Barbell and Power Rack

Isolation movements

One joint, one job. These go last, when the heavy work is done.

Illustration of the Band Leg Extension

Band Leg Extension

Illustration of the Leg Extension

Illustration of the Single-Leg Extension

Single-Leg Extension

Illustration of the Wall Sit

Illustration of the Reverse Nordic Curl

Reverse Nordic Curl

Illustration of the Sissy Squat

No equipment needed

Nothing but you and the floor — the ones that still work when the gym is full or shut.

Illustration of the Bodyweight Split Squat

Bodyweight Split Squat

Illustration of the Bodyweight Squat

Bodyweight Squat

Illustration of the Bodyweight Step-Up

Bodyweight Step-Up

Illustration of the Bodyweight Walking Lunge

Bodyweight Walking Lunge

Illustration of the Prisoner Squat

Illustration of the Wall Sit

Illustration of the Reverse Nordic Curl

Reverse Nordic Curl

Illustration of the Sissy Squat

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.