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Venva

Exercise library

26 movements, done properly

Choose a training day and your level. Each exercise shows start and end positions, the muscles it works, step-by-step cues and the most common mistake.

  1. L1 · Beginner2–3 days/week

    Full-body sessions. Learn form on machines and basic movements, and build the habit.

  2. L2 · Intermediate3–4 days/week

    Upper/lower or push/pull/legs splits. Add free weights, more sets and gradual increases in load.

  3. L3 · Advanced4–6 days/week

    Higher-volume splits built on heavy compound lifts (squat, bench, deadlift, overhead press) plus targeted accessory work.

Frequencies follow the ACSM position stand on resistance-training progression (2009).

§ 01Premium

Your weekly split

Built from this library for your training days, level and goal.

Demonstration photos: free-exercise-db (public domain). The muscle map is a simplified diagram. If you have an injury, a heart condition or are new to exercise after a long break, check with a doctor or physiotherapist first.