Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
Most People Do Not Need More Motivation. They Need Less Confusion.
You arrive at the gym ready to train, then lose ten minutes deciding what to do. You search for an exercise, watch several conflicting videos and still wonder whether it trains the muscle you intended to work.
That uncertainty creates poor sessions. It also makes consistency harder. When every workout feels like a new decision, skipping becomes easy.
12REPS was built to change that. The app brings thousands of human exercise demonstrations, muscle highlights, workout building and strength tracking into one clear training experience.
See the Exercise. See the Muscle. Start Training.
A useful exercise library should do more than show a movement name. It should help you understand what you are training and how the movement fits your goal.
- Human exercise videos show the movement from clear angles.
- Muscle highlights help you identify the main and supporting muscles.
- Filters let you search by muscle group, equipment and training level.
- Exercise guidance helps you recognise useful coaching cues and common mistakes.
- Workout building turns the exercise library into a plan you can follow.
- Set, repetition and weight tracking gives you a record of your progress.
Why a Large Exercise Library Matters
A bigger library is not about collecting random variations. It gives you options when the gym is busy, your equipment changes, you train at home or a movement does not suit your body.
You can move from a cable exercise to a dumbbell, kettlebell, machine, resistance-band or bodyweight alternative without abandoning the muscle group you planned to train.
Built for Real Training Situations
- The cable station is occupied. Find a free-weight alternative.
- You are travelling. Filter for bodyweight or resistance-band exercises.
- You want to train glutes without repeating the same movement.
- You need a simpler variation before progressing to a harder exercise.
- You want to build a complete workout around the equipment available today.
From Browsing Exercises to Following a Plan
Saving exercise videos on social media can feel productive, but saved clips rarely become a structured programme. 12REPS helps you move from inspiration to action.
- Choose your training goal.
- Filter the exercise library.
- Build or follow a structured workout.
- Record every set, repetition and weight.
- Use your history to make the next session better.
What Changes When Your Training Becomes Clear
You spend less time searching and more time training. You stop changing exercises without a reason. You can see what you lifted last time and know what to improve next.
- Beginners gain confidence because every session has direction.
- Intermediate lifters can create workouts around specific muscles and equipment.
- Experienced lifters can add variety without losing structure.
- Home users can build useful sessions from limited equipment.
- Gym users can replace unavailable exercises without guessing.
What Changes When Your Training Becomes Clear
You spend less time searching and more time training. You stop changing exercises without a reason. You can see what you lifted last time and know what to improve next.
- Beginners gain confidence because every session has direction.
- Intermediate lifters can create workouts around specific muscles and equipment.
- Experienced lifters can add variety without losing structure.
- Home users can build useful sessions from limited equipment.
- Gym users can replace unavailable exercises without guessing.
40 Exercises to Explore in the 12REPS Library
The table below gives you 40 examples from the 12REPS exercise library. The sets and repetitions are practical starting points. Adjust them to your programme, experience and technique.
Muscle group | Exercise | Sets | Reps | Best use |
Chest | 3 | 8-15 | Strength and muscle | |
Chest | 3 | 10-15 | Muscle and control | |
Chest | 3-4 | 8-12 | Strength and muscle | |
Chest | 3-4 | 8-12 | Strength and muscle | |
Chest | 3 | 10-15 | Muscle and control | |
Chest | 3 | 10-15 | Muscle and control | |
Chest/Triceps | 3 | 8-12 | Strength and muscle | |
Triceps | 3 | 6-12 | Strength and muscle | |
Triceps | 3 | 8-12 | Strength and muscle | |
Triceps | 3 | 10-15 | Muscle and control | |
Back | 3-4 | 8-12 | Strength and muscle | |
Back | 3 | 8-15 | Strength and muscle | |
Back | 3-4 | 8-12 | Strength and muscle | |
Back | 3-4 | 8-12 | Strength and muscle | |
Back | 3 | 10-12 each arm | Balance and muscle | |
Back | 3 | 8-12 | Strength and muscle | |
Back | 3 | 10-15 | Muscle and control | |
Shoulders | 3-4 | 8-12 | Strength and muscle | |
Shoulders | 3 | 12-15 | Muscle and control | |
Shoulders/Back | 3 | 12-15 | Muscle and control | |
Biceps | 3 | 10-15 | Muscle and control | |
Biceps | 3 | 8-12 | Strength and muscle | |
Biceps | 3 | 12-20 | Muscle and control | |
Biceps | 3 | 10-12 | Muscle and control | |
Legs | 3-4 | 8-12 | Strength and muscle | |
Legs | 3-4 | 8-12 | Strength and muscle | |
Hamstrings/Glutes | 3-4 | 8-12 | Strength and muscle | |
Legs/Glutes | 3 | 8-12 each leg | Strength and muscle | |
Legs/Glutes | 3 | 10-15 each leg | Balance and muscle | |
Legs/Glutes | 3 | 10-12 each leg | Balance and muscle | |
Legs/Glutes | 3 | 8-12 each leg | Strength and muscle | |
Legs/Glutes | 3 | 10-15 each leg | Balance and muscle | |
Legs/Glutes | 3 | 6-10 each leg | Strength and muscle | |
Glutes | 3-4 | 10-15 | Muscle and control | |
Glutes | 3 | 15-25 | Muscle and control | |
Glutes | 3 | 12-15 each leg | Balance and muscle | |
Glutes/Hips | 3 | 12-15 each leg | Balance and muscle | |
Glutes | 3 | 12-15 | Muscle and control | |
Glutes | 3 | 8-12 each leg | Strength and muscle | |
Calves | 3-4 | 12-20 | Muscle and control |
Build a Workout in Minutes
A library becomes valuable when you can turn it into action. In 12REPS, you can filter exercises, choose movements that match your equipment and place them into a workout you can follow and track.
- Pick one or two main muscle groups.
- Choose four to six exercises.
- Set your sets, repetitions and rest periods.
- Save the workout.
- Log your performance and improve it next time.
A Simple Full-Body Workout From the Library
Exercise | Sets | Reps |
3 | 10-12 | |
3 | 8-12 | |
3 | 8-12 | |
3 | 10-12 | |
3 | 12-15 | |
3 | 12-15 |
Why Download the 12REPS App Instead of Saving More Videos?
A social-media video disappears into a saved folder. A workout app helps you use the exercise, record it and return with a clear target.
- Your exercises stay organised inside workouts.
- Your previous sets, repetitions and weights guide the next session.
- Filters reduce the time spent searching.
- Human demonstrations help you train with more confidence.
- Structured programmes give you a reason to keep showing up.
Turn the Library Into Your Training Plan
Reading about 2,000 exercises will not make you stronger. Completing the right exercises consistently will.
Explore the 12REPS strength training exercise library to see the range of movements available.
Then download the 12REPS app and create your first structured workout. Choose your exercises, set your targets and start tracking your progress today.
Your Next Workout Starts With One Decision
Stop opening five different apps before you train. Put the exercise videos, muscle guidance, workout planning and progress tracking in one place.
Download 12REPS. Build the workout. Complete the first set.
About PT Will Duru
Will Duru is a personal trainer with more than a decade of experience and a Sport and Exercise Science BSc (Hons). Learn more at PTWill.com.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun and Men’s Fitness
