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Features

Everything MUSCU does for you.

An AI-built program, 1,800 exercises on video, a guided workout and charts that fill in on their own.

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Create a program

AI generatorFive questions, a complete program.

Ready programsAbs, glutes, weight loss, home.

With or without equipmentThe program sticks to what you have.

Training

Guided sessionAn on-screen exercise, timed rest.

Exercise Library1,800 movements filmed.

ScheduleEach session on its own day.

Progress

Progress trackingWeight, loads, shape and feeling.

Session reportThree questions, curves.

All programsThe complete catalog.

Features

Everything MUSCU does for your training.

Resources

The QRMENUPRO blog

Practical articles on training: how to set your volume, execute a movement, recover, get equipped. The why behind the programs.

Renegade row in a plank position on two dumbbells, pulling one dumbbell to the hip

Exercises 5 min

Renegade row: technique, muscles and workout

Renegade row explained: muscles worked, starting position, technique, how much weight to use and where to fit it into your sessions.

August 13, 2026

Lying leg curl on a machine, heels pulled toward the glutes

Exercises 5 min

Lying Leg Curl: Form, Machine Setup and Alternatives

Machine setup, form cues, how the lying leg curl stacks up against the seated version, and what to do when you have no machine.

August 13, 2026

Dumbbell triceps kickback, torso bent forward and forearm extended back

Exercises 4

Dumbbell Triceps Exercises: 8 Moves That Work

A complete guide to dumbbell triceps exercises: overhead extension, kickback and skull crusher. Technique, sets and the mistakes to avoid at home.

August 13, 2026

Dumbbell spider curl, chest resting on the incline pad and arms hanging straight down

Exercises 4

Spider curl: technique, bench setup, EZ bar and variations

Spider curl: incline bench position, setup, EZ bar or dumbbells, common mistakes and where it fits in your biceps session. Full technique guide.

August 13, 2026

Standing dumbbell curl, elbow fixed and dumbbell lifted toward the shoulder

Exercises 4 min

Dumbbell Curl: Technique, Variations and Useful Loads

Dumbbell curl: technique, the main variations, and realistic loads and set targets to progress without cheating.

August 13, 2026

Bicycle crunch lying on the back, legs pedalling and torso rotating

Exercises 4

Bicycle crunch: technique, muscles and mistakes to avoid

The bicycle crunch works the rectus abdominis and the obliques: technique, common mistakes, variations and how many reps are worth doing.

August 13, 2026

Bicycle crunch on the floor, opposite elbow driven toward the bent knee

Exercises 5

Bicycle crunches workout: the floor abs guide

The bicycle crunch explained straight: muscles worked, correct form, the usual back and neck mistakes, and how many sets to program.

August 13, 2026

Exercises 4 min

Lat Pulldown: Muscles Worked, Grips and Technique

Lat pulldown: muscles worked, grip width, execution, loads and variations. Concrete benchmarks to make real progress on your back training.

August 13, 2026

Incline dumbbell bench press on a bench, arms bent in the bottom position

Exercises 4

Incline bench press dumbbell: form, angle and loads

Bench angle, elbow path, muscles worked, load benchmarks and alternatives: the full technique guide to the incline dumbbell bench press.

August 13, 2026

Forearm plank, body aligned from shoulders to heels

Exercises 5

Plank exercise: muscles worked, how long to hold, and progression

Plank exercise: correct position, muscles worked, how long to hold, variations and world records. A practical guide to progress with no equipment.

August 13, 2026

Bodyweight front lunge, back knee close to the floor and torso upright

Exercises 4 min

Front Lunges: Muscles Worked, Form and Useful Variations

Muscles worked, step-by-step form, front vs reverse lunge, dumbbell and barbell variations, and how many sets and reps to run.

August 13, 2026

Standing EZ bar curl, forearms flexed at the top of the rep

Exercises 5 min

EZ Bar Curl: Technique, Muscles Worked and Best Variations

The EZ bar curl in detail: muscles worked, hand position, close or wide grip, reverse curl and the loads that keep you progressing without sore wrists.

August 13, 2026

Dumbbell triceps kickback, torso bent forward and arm extended behind

Exercises 4 min

Triceps kickback: technique, muscles worked, mistakes

Triceps kickback: torso position, elbow extension, muscles worked, dumbbell, cable and band variations, and the mistakes to avoid.

August 13, 2026

Chin-up on a fixed bar, chin above the bar

Exercises 4

Chin-Ups: Muscles Worked, Technique and Progression

Chin-ups: muscles worked, how they differ from pull-ups, step-by-step technique, variations and common mistakes. A clear guide to keep progressing.

August 13, 2026

Shrugging the shoulders with two dumbbells held at arm's length by the sides

Exercises 4

Dumbbell shrugs: technique, muscles worked and variations

Dumbbell shrugs: setup, execution, muscles worked, seated and bent-over variations, and the mistakes to avoid. A practical guide to thicker traps.

August 13, 2026

Seated row on a machine, torso upright and handles pulled in toward the stomach

Exercises 4

Seated row: muscles worked, machine setup and technique

Seated row: muscles worked, machine setup, wide or close grip, diverging and cable variations. Detailed technique for a thicker back.

August 13, 2026

Exercises 4

Dumbbell lateral raise: form, weight, variations

Dumbbell lateral raise: muscles worked, starting position, what weight to use, standing or seated, dumbbells or cable, sets and common mistakes.

August 13, 2026

Barbell incline bench press on an angled bench, bar at upper chest level

Exercises 5

Incline bench press: angle, muscles, barbell or dumbbells

Which bench angle to use, which muscles it really works, barbell vs dumbbells vs machine, plus form and common mistakes.

August 13, 2026

Exercises 4

Leg extension machine: setup, muscles worked and mistakes

Setup, muscles worked, load, common mistakes and how it differs from the leg curl: a practical guide to the leg extension machine.

August 13, 2026

Hammer curl with dumbbells, wrists in a neutral grip and elbows tucked against the body

Exercises 4 min

Dumbbell Hammer Curls: Form, Muscles and Variations

Neutral grip, muscles worked, elbow position, seated variations and dumbbells versus the cable rope.

August 13, 2026

Dumbbell bench press on a flat bench, arms extended above the chest

Exercises 4

Dumbbell Bench Press: Technique, Muscles Worked and Weights

Dumbbell bench press: setup on a flat bench, floor or incline, the muscles worked, how much weight to use, and how it compares to the barbell and machine.

August 13, 2026

Incline dumbbell curl, chest against an incline bench with arms fully extended

Exercises 5 min

Incline Curl: Technique, Bench Angle, and Mistakes

Incline dumbbell curl: setup, bench angle, cable and hammer grip variations, common mistakes, and where it fits in your session.

August 13, 2026

Exercises 4 min

Seated cable row: muscles worked, technique and variations

Seated cable row: muscles worked, technique, close, wide or neutral grip, low or high pulley, and variations for the back.

August 13, 2026

Leg press machine, legs bent in the bottom position on the sled

Exercises 4 min

Leg Press: Machine, Muscles Worked and Proper Form

Leg press: muscles worked, foot placement, machine types, and an honest comparison with squats and lunges.

August 13, 2026

Cable face pull, rope pulled toward the face with elbows high and flared

Exercises 4 min

Cable face pull: technique, muscles worked and variations

High pulley, seated or with a rope: setup, muscles worked, load, reps and the mistakes that kill the exercise.

August 13, 2026

Standing shrug with a dumbbell in each hand, traps contracted at the top of the movement

Exercises 4 min

Shrugs: dumbbell or barbell, technique and muscles worked

Dumbbell or barbell shrugs: technique, muscles worked, machine and Kelso variations, common mistakes and how many sets to run for your traps.

August 13, 2026

Exercises 6

Ski Erg: Technique, Muscles Worked and Workouts (Concept2)

Concept2 SkiErg: muscles worked, double-poling technique, PM5 monitor settings, Hyrox and CrossFit formats, new and used prices, and three sample workouts.

August 13, 2026

Leg press machine, legs bent pushing the loaded platform

Exercises 4 min

Leg press: muscles worked, foot placement and the right load

The leg press in practice: muscles worked, foot placement, seat setup, loads by level, and how it stacks up against the squat and the hack squat.

August 13, 2026

Bodyweight forward lunge, back knee close to the floor and torso upright

Exercises 4 min

Lunges: muscles worked, technique and variations

Forward, reverse, walking, lateral or Bulgarian lunges: which muscles work, where to put your knee and foot, and how much volume to do each week.

August 13, 2026

Incline dumbbell press on an angled bench, elbows bent out to either side of the torso

Exercises 4

Incline Dumbbell Press: Technique, Bench Angle and Loading

Incline dumbbell press: what bench angle, how much weight, how many sets. Full technique breakdown, mistakes to avoid and how it compares to the barbell.

August 13, 2026

Training 6

Hypertrophy: definition, types and training methods

Hypertrophy explained: what the word means, the muscular and medical types, and how to train for size.

August 13, 2026

Training 5 min

Breathing in weight training: how to breathe on every rep

When to inhale, when to exhale, how to brace your core, and which breathing drills to practice between sessions.

August 12, 2026

Training 6

Workout Duration: How Long Should You Train For

How long a session should really last: benchmarks by goal, by level and by split, plus the math that turns your sets into minutes.

August 12, 2026

Training 5

Training to failure: should you push every set that far?

Training to failure: what it actually is, when it drives growth and when it costs more than it gives.

August 12, 2026

Training 7 min

Strength Training for Weight Loss: Better Than Cardio?

How strength training stacks up against cardio for weight loss, which exercises actually matter, and a three-session weekly plan.

August 12, 2026

Recovery 4

Stretching after lifting: worth it or a waste of time?

What stretching after lifting really does, which positions are worth it, how long to hold them, and the mistakes to drop.

August 12, 2026

Training 6

Training Plateau: Why You've Stopped Progressing

How to tell if you've really hit a training plateau, what actually causes it, and an 8-week reset plan to get back to making progress.

August 12, 2026

Training 6 min

Lifting Weights Every Day: Good or Bad Idea?

Can you lift weights every day? What recovery really changes, how often you need to train for your goals, and how to spread your sessions across the week.

August 12, 2026

Training 6 min

How Many Reps to Build Muscle: The Guide

Reps, sets, loads: the ranges that actually work, and how to spread them across your training week.

August 12, 2026

Recovery 7

How Long Does Muscle Soreness Last: Duration and Getting Back to Training

How long does muscle soreness last after training? Real timelines, what causes DOMS, training while sore, and how to space muscle groups over your week.

August 12, 2026

Training 6 min

How many weight training sessions per week to make progress

How many lifting sessions per week? Between 2 and 6 depending on your level, goals and recovery: the concrete benchmarks and splits.

August 12, 2026

Training 6 min

Warming up before lifting: what to do and how long

How long should you warm up before lifting? Duration, drills for upper and lower body, warm-up sets: the full protocol to run through before your session.

August 12, 2026

Training 6 min

Progressive overload in the gym: the complete guide

What progressive overload is, the levers that drive it, an 8-week table and concrete examples to keep adding weight without stalling.

August 12, 2026

Training 5

Cardio before or after weights: which order to choose

Cardio before or after weights: what the order changes for strength, fat loss and endurance, plus the right choice depending on your main training goal.

August 12, 2026

Training 5

Muscle pump: what it actually says about your progress

What the pump is, how long it lasts, how to get more of it, and what it really tells you about your progress.

August 12, 2026

Nutrition 7

How to Cut: Method and Core Principles

How to cut without losing muscle: calorie deficit, protein, carbs, training and duration. A concrete method that works for both men and women.

August 12, 2026

Nutrition 8 min

How Much Protein Per Day to Build Muscle?

How much protein per day based on your weight, sex and goal: lifting, bulking or fat loss. Real numbers, food sources and how to spread them out.

August 12, 2026