| Exercise | Impact | Popularity | Category | Muscle Group |
|---|---|---|---|---|
| Pull-ups | Lat and back width | 20 | Pull | Back |
| Lateral Raises | Shoulder width and aesthetics | 15 | Push | Shoulders |
| Deadlifts | Overall strength and posterior chain development | 12 | Pull | Full Body |
| Weighted Dips | Triceps and chest growth | 10 | Push | Chest, Triceps |
| Bulgarian Split Squats | Leg and glute development | 8 | Legs | Legs, Glutes |
| Incline Bench Press | Upper chest development | 7 | Push | Chest |
| Lat Pulldowns | Back width and lat engagement | 6 | Pull | Back |
| Incline Dumbbell Press | Upper chest hypertrophy | 5 | Push | Chest |
| Romanian Deadlifts | Glute and hamstring development | 5 | Legs | Hamstrings, Glutes |
| Hack Squats | Quad development and knee stability | 5 | Legs | Quads |
| Barbell Rows | Back thickness and posterior chain strength | 3 | Pull | Back |
| T-Bar Rows | Mid-back and lat hypertrophy | 3 | Pull | Back |
| EZ Bar Upright Rows | Shoulder and trap engagement | 3 | Pull | Shoulders, Traps |
| Ring Push-ups | Upper body strength with joint friendliness | 3 | Push | Chest, Triceps |
| Face Pulls | Shoulder health and rear delt development | 3 | Pull | Shoulders, Upper Back |
| Dumbbell Pullovers | Chest and lat development | 3 | Pull | Chest, Lats |
| Back Extensions | Lower back, glute, and hamstring strengthening | 3 | Pull | Lower Back, Glutes |
| Monkey Bars | Grip strength and upper body endurance | 2 | Pull | Forearms, Back |
| Incline Dumbbell Curls | Biceps peak development | 2 | Pull | Biceps |
| Weighted Push-ups | Chest and triceps hypertrophy | 2 | Push | Chest, Triceps |
| Olympic Lifts | Explosive power and full-body development | 2 | Pull | Full Body |
| Zercher Squats | Core, oblique, and quad hypertrophy | 2 | Legs | Core, Quads |
| Jump Squats | Leg power and fat loss | 2 | Legs | Quads, Glutes |
| Pendulum Squats | Leg and knee stability enhancement | 2 | Legs | Quads |
| Hip Thrusts | Glute development | 3 | Legs | Glutes |
| Nordic Curls | Hamstring growth and knee protection | 3 | Legs | Hamstrings |
| Seated Leg Extensions | Quadriceps isolation and growth | 3 | Legs | Quads |
| Box Squats | Leg size and explosive strength | 2 | Legs | Quads, Glutes |
| Tibialis Raises | Lower leg and shin development | 2 | Legs | Tibialis, Lower Leg |
Most physique changing exercises
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The Rolex Life 
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