# Heatwayve

> Evidence-based, autoregulated strength training — a 3-day A/B/C programme with
> effort-responsive progression and per-muscle weekly volume held against the
> MEV/MAV/MRV landmarks. Installable PWA, live at https://heatwayve.app.
>
> The reference material below is generated from the same constants the app
> computes with, so it cannot drift from the product: per-exercise muscle
> contributions, per-muscle weekly set landmarks, and the share of a set each
> movement credits to each muscle.

## Training volume

- [Volume landmarks](https://heatwayve.app/volume-landmarks): what MEV, MAV and
  MRV mean, the per-muscle weekly set targets Heatwayve audits against, and how a
  single set is apportioned across the muscles that did the work.

## Anatomy — what trains each muscle

One page per muscle, ranking every movement by the SHARE OF A SET it credits
to that muscle (1.00 = a full set, 0.30 = three-tenths). This is the question
the training literature cannot answer for you: meta-analyses give weekly set
targets, not per-exercise apportionment.

- [Anatomy index](https://heatwayve.app/anatomy): all 16 muscles
- [What trains biceps](https://heatwayve.app/anatomy/biceps): 40 movements, ranked by contribution
- [What trains calves](https://heatwayve.app/anatomy/calves): 43 movements, ranked by contribution
- [What trains chest](https://heatwayve.app/anatomy/chest): 37 movements, ranked by contribution
- [What trains core](https://heatwayve.app/anatomy/core): 112 movements, ranked by contribution
- [What trains erectors](https://heatwayve.app/anatomy/erectors): 14 movements, ranked by contribution
- [What trains forearms](https://heatwayve.app/anatomy/forearms): 47 movements, ranked by contribution
- [What trains front delts](https://heatwayve.app/anatomy/front-delts): 56 movements, ranked by contribution
- [What trains glutes](https://heatwayve.app/anatomy/glutes): 67 movements, ranked by contribution
- [What trains hamstrings](https://heatwayve.app/anatomy/hamstrings): 60 movements, ranked by contribution
- [What trains lats](https://heatwayve.app/anatomy/lats): 29 movements, ranked by contribution
- [What trains quads](https://heatwayve.app/anatomy/quads): 44 movements, ranked by contribution
- [What trains rear delts](https://heatwayve.app/anatomy/rear-delts): 42 movements, ranked by contribution
- [What trains side delts](https://heatwayve.app/anatomy/side-delts): 21 movements, ranked by contribution
- [What trains traps](https://heatwayve.app/anatomy/traps): 29 movements, ranked by contribution
- [What trains triceps](https://heatwayve.app/anatomy/triceps): 34 movements, ranked by contribution
- [What trains upper back](https://heatwayve.app/anatomy/upper-back): 39 movements, ranked by contribution

## Exercise library

One page per movement: weighted muscle contributions (the same numbers the
volume audit trains on), tempo prescription, progression category, and
approved alternatives.

- [Library index](https://heatwayve.app/library): all 188 movements, grouped by muscle
- [45-Degree Hip Extension](https://heatwayve.app/library/45-degree-hip-extension): 45-Degree Hip Extension: what it actually trains — Glutes first, then hamstrings and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Ab Wheel](https://heatwayve.app/library/ab-wheel): Ab Wheel: what it actually trains — Core first, then lats and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Adductor Stretch Lunge](https://heatwayve.app/library/adductor-stretch-lunge): Adductor Stretch Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Arnold Press](https://heatwayve.app/library/arnold-press): Arnold Press: what it actually trains — Front Delts first, then side delts and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Assisted Pull-Up](https://heatwayve.app/library/assisted-pull-up): Assisted Pull-Up: what it actually trains — Lats first, then biceps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [B-Stance Hip Thrust](https://heatwayve.app/library/b-stance-hip-thrust): B-Stance Hip Thrust: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Backpack Curl](https://heatwayve.app/library/backpack-curl): Backpack Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Backpack Shrug](https://heatwayve.app/library/backpack-shrug): Backpack Shrug: what it actually trains — Traps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Band Face Pull](https://heatwayve.app/library/band-face-pull): Band Face Pull: what it actually trains — Rear Delts first, then upper back and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Band Lateral Raise](https://heatwayve.app/library/band-lateral-raise): Band Lateral Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Band Pull-Apart](https://heatwayve.app/library/band-pull-apart): Band Pull-Apart: what it actually trains — Rear Delts first, then traps and side delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Banded Glute Bridge](https://heatwayve.app/library/banded-glute-bridge): Banded Glute Bridge: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Banded Hip Thrust](https://heatwayve.app/library/banded-hip-thrust): Banded Hip Thrust: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Bar Hang](https://heatwayve.app/library/bar-hang): Bar Hang: what it actually trains — Forearms first, then lats and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Back Squat](https://heatwayve.app/library/barbell-back-squat): Barbell Back Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Bench Press](https://heatwayve.app/library/barbell-bench-press): Barbell Bench Press: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Front Rack Lunge](https://heatwayve.app/library/barbell-front-rack-lunge): Barbell Front Rack Lunge: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Glute Bridge](https://heatwayve.app/library/barbell-glute-bridge): Barbell Glute Bridge: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Hip Thrust](https://heatwayve.app/library/barbell-hip-thrust): Barbell Hip Thrust: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Overhead Press](https://heatwayve.app/library/barbell-overhead-press): Barbell Overhead Press: what it actually trains — Front Delts first, then triceps and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Reverse Lunge](https://heatwayve.app/library/barbell-reverse-lunge): Barbell Reverse Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Step-Up](https://heatwayve.app/library/barbell-step-up): Barbell Step-Up: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Barbell Walking Lunge](https://heatwayve.app/library/barbell-walking-lunge): Barbell Walking Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Bayesian Cable Curl](https://heatwayve.app/library/bayesian-cable-curl): Bayesian Cable Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Belt Squat](https://heatwayve.app/library/belt-squat): Belt Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Bench Dips](https://heatwayve.app/library/bench-dips): Bench Dips: what it actually trains — Triceps first, then chest and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Bird Dog](https://heatwayve.app/library/bird-dog): Bird Dog: what it actually trains — Core first, then glutes and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Bodyweight Skullcrusher](https://heatwayve.app/library/bodyweight-skullcrusher): Bodyweight Skullcrusher: what it actually trains — Triceps first, then core and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Bottle Lateral Raise](https://heatwayve.app/library/bottle-lateral-raise): Bottle Lateral Raise: what it actually trains — Side Delts first, then traps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Broad Jump](https://heatwayve.app/library/broad-jump): Broad Jump: what it actually trains — Quads first, then glutes and calves — with the honest per-muscle volume weights Heatwayve computes with.
- [Bulgarian Split Squat](https://heatwayve.app/library/bulgarian-split-squat): Bulgarian Split Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Burpee](https://heatwayve.app/library/burpee): Burpee: what it actually trains — Quads first, then chest and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Chest Fly](https://heatwayve.app/library/cable-chest-fly): Cable Chest Fly: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Crossover](https://heatwayve.app/library/cable-crossover): Cable Crossover: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Hip Abduction](https://heatwayve.app/library/cable-hip-abduction): Cable Hip Abduction: what it actually trains — Glutes first, then core — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Lateral Raise](https://heatwayve.app/library/cable-lateral-raise): Cable Lateral Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Pull-Through](https://heatwayve.app/library/cable-pull-through): Cable Pull-Through: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Rear Delt Fly](https://heatwayve.app/library/cable-rear-delt-fly): Cable Rear Delt Fly: what it actually trains — Rear Delts first, then upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Row](https://heatwayve.app/library/cable-row): Cable Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Cable Straight-Arm Pulldown](https://heatwayve.app/library/cable-straight-arm-pulldown): Cable Straight-Arm Pulldown: what it actually trains — Lats first, then upper back and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Captain's Chair Raise](https://heatwayve.app/library/captain-s-chair-raise): Captain's Chair Raise: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Chair Dip](https://heatwayve.app/library/chair-dip): Chair Dip: what it actually trains — Triceps first, then front delts and chest — with the honest per-muscle volume weights Heatwayve computes with.
- [Chest-Supported DB Row](https://heatwayve.app/library/chest-supported-db-row): Chest-Supported DB Row: what it actually trains — Upper Back first, then biceps and lats — with the honest per-muscle volume weights Heatwayve computes with.
- [Chin-Up](https://heatwayve.app/library/chin-up): Chin-Up: what it actually trains — Lats first, then biceps and forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Close-Grip Push-Up](https://heatwayve.app/library/close-grip-push-up): Close-Grip Push-Up: what it actually trains — Triceps first, then chest and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Concentration Curl](https://heatwayve.app/library/concentration-curl): Concentration Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Copenhagen Plank](https://heatwayve.app/library/copenhagen-plank): Copenhagen Plank: what it actually trains — Core first, then glutes — with the honest per-muscle volume weights Heatwayve computes with.
- [Cossack Squat](https://heatwayve.app/library/cossack-squat): Cossack Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Curtsy Lunge](https://heatwayve.app/library/curtsy-lunge): Curtsy Lunge: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Chest Fly](https://heatwayve.app/library/db-chest-fly): DB Chest Fly: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Curl](https://heatwayve.app/library/db-curl): DB Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Floor Press](https://heatwayve.app/library/db-floor-press): DB Floor Press: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Front Squat](https://heatwayve.app/library/db-front-squat): DB Front Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Lateral Lunge](https://heatwayve.app/library/db-lateral-lunge): DB Lateral Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Lu Raise](https://heatwayve.app/library/db-lu-raise): DB Lu Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Reverse Lunge](https://heatwayve.app/library/db-reverse-lunge): DB Reverse Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Split Squat](https://heatwayve.app/library/db-split-squat): DB Split Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Step-Up](https://heatwayve.app/library/db-step-up): DB Step-Up: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Sumo Squat](https://heatwayve.app/library/db-sumo-squat): DB Sumo Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [DB Walking Lunge](https://heatwayve.app/library/db-walking-lunge): DB Walking Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Dead Bug](https://heatwayve.app/library/dead-bug): Dead Bug: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Decline Push-Up](https://heatwayve.app/library/decline-push-up): Decline Push-Up: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Deficit Push-Up](https://heatwayve.app/library/deficit-push-up): Deficit Push-Up: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Deficit Reverse Lunge](https://heatwayve.app/library/deficit-reverse-lunge): Deficit Reverse Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Diamond Push-Up](https://heatwayve.app/library/diamond-push-up): Diamond Push-Up: what it actually trains — Triceps first, then chest and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Donkey Calf Raise](https://heatwayve.app/library/donkey-calf-raise): Donkey Calf Raise: what it actually trains — Calves, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Bench Press](https://heatwayve.app/library/dumbbell-bench-press): Dumbbell Bench Press: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Bent-Over Row](https://heatwayve.app/library/dumbbell-bent-over-row): Dumbbell Bent-Over Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Deadlift](https://heatwayve.app/library/dumbbell-deadlift): Dumbbell Deadlift: what it actually trains — Hamstrings first, then glutes and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Hang Clean](https://heatwayve.app/library/dumbbell-hang-clean): Dumbbell Hang Clean: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Leg Curl](https://heatwayve.app/library/dumbbell-leg-curl): Dumbbell Leg Curl: what it actually trains — Hamstrings first, then calves — with the honest per-muscle volume weights Heatwayve computes with.
- [Dumbbell Shoulder Press](https://heatwayve.app/library/dumbbell-shoulder-press): Dumbbell Shoulder Press: what it actually trains — Front Delts first, then triceps and side delts — with the honest per-muscle volume weights Heatwayve computes with.
- [EZ Bar Curl](https://heatwayve.app/library/ez-bar-curl): EZ Bar Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Face Pull](https://heatwayve.app/library/face-pull): Face Pull: what it actually trains — Rear Delts first, then biceps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Floor Press](https://heatwayve.app/library/floor-press): Floor Press: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Frog Pump](https://heatwayve.app/library/frog-pump): Frog Pump: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Front Squat](https://heatwayve.app/library/front-squat): Front Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Glute Bridge](https://heatwayve.app/library/glute-bridge): Glute Bridge: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Goblet Squat](https://heatwayve.app/library/goblet-squat): Goblet Squat: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Good Morning](https://heatwayve.app/library/good-morning): Good Morning: what it actually trains — Hamstrings first, then glutes and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Hack Squat](https://heatwayve.app/library/hack-squat): Hack Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Half-Kneeling Cable Row](https://heatwayve.app/library/half-kneeling-cable-row): Half-Kneeling Cable Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Hammer Curl](https://heatwayve.app/library/hammer-curl): Hammer Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Hang Power Clean](https://heatwayve.app/library/hang-power-clean): Hang Power Clean: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Hanging Knee Raise](https://heatwayve.app/library/hanging-knee-raise): Hanging Knee Raise: what it actually trains — Core first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Hanging Leg Raise](https://heatwayve.app/library/hanging-leg-raise): Hanging Leg Raise: what it actually trains — Core first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Hex Bar Deadlift](https://heatwayve.app/library/hex-bar-deadlift): Hex Bar Deadlift: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Hip Adduction](https://heatwayve.app/library/hip-adduction): Hip Adduction: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Hollow Body Hold](https://heatwayve.app/library/hollow-body-hold): Hollow Body Hold: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline BB Press](https://heatwayve.app/library/incline-bb-press): Incline BB Press: what it actually trains — Chest first, then front delts and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline DB Curl](https://heatwayve.app/library/incline-db-curl): Incline DB Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline DB Press](https://heatwayve.app/library/incline-db-press): Incline DB Press: what it actually trains — Chest first, then front delts and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline DB Row](https://heatwayve.app/library/incline-db-row): Incline DB Row: what it actually trains — Upper Back first, then biceps and lats — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline Landmine Press](https://heatwayve.app/library/incline-landmine-press): Incline Landmine Press: what it actually trains — Chest first, then front delts and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Incline Push-Up](https://heatwayve.app/library/incline-push-up): Incline Push-Up: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Inverted Row](https://heatwayve.app/library/inverted-row): Inverted Row: what it actually trains — Upper Back first, then lats and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Kettlebell Swing](https://heatwayve.app/library/kettlebell-swing): Kettlebell Swing: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Kneeling Landmine Press](https://heatwayve.app/library/kneeling-landmine-press): Kneeling Landmine Press: what it actually trains — Front Delts first, then chest and core — with the honest per-muscle volume weights Heatwayve computes with.
- [L-Sit Hold](https://heatwayve.app/library/l-sit-hold): L-Sit Hold: what it actually trains — Core first, then quads and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Landmine Press](https://heatwayve.app/library/landmine-press): Landmine Press: what it actually trains — Front Delts first, then chest and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Landmine Squeeze Press](https://heatwayve.app/library/landmine-squeeze-press): Landmine Squeeze Press: what it actually trains — Front Delts first, then chest and triceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Lat Pulldown](https://heatwayve.app/library/lat-pulldown): Lat Pulldown: what it actually trains — Lats first, then biceps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Lateral Band Walk](https://heatwayve.app/library/lateral-band-walk): Lateral Band Walk: what it actually trains — Glutes first, then core — with the honest per-muscle volume weights Heatwayve computes with.
- [Lateral Raise](https://heatwayve.app/library/lateral-raise): Lateral Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Leaning Lateral Raise](https://heatwayve.app/library/leaning-lateral-raise): Leaning Lateral Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Leg Extension](https://heatwayve.app/library/leg-extension): Leg Extension: what it actually trains — Quads, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Leg Press](https://heatwayve.app/library/leg-press): Leg Press: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Low-to-High Cable Crossover](https://heatwayve.app/library/low-to-high-cable-crossover): Low-to-High Cable Crossover: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Low-to-High Cable Fly](https://heatwayve.app/library/low-to-high-cable-fly): Low-to-High Cable Fly: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Lying Leg Raise](https://heatwayve.app/library/lying-leg-raise): Lying Leg Raise: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Machine Hamstring Curl](https://heatwayve.app/library/machine-hamstring-curl): Machine Hamstring Curl: what it actually trains — Hamstrings first, then calves — with the honest per-muscle volume weights Heatwayve computes with.
- [Meadows Row](https://heatwayve.app/library/meadows-row): Meadows Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Mountain Climber](https://heatwayve.app/library/mountain-climber): Mountain Climber: what it actually trains — Core first, then front delts and quads — with the honest per-muscle volume weights Heatwayve computes with.
- [Neutral-Grip DB Press](https://heatwayve.app/library/neutral-grip-db-press): Neutral-Grip DB Press: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Neutral-Grip Lat Pulldown](https://heatwayve.app/library/neutral-grip-lat-pulldown): Neutral-Grip Lat Pulldown: what it actually trains — Lats first, then biceps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Neutral-Grip Pull-Up](https://heatwayve.app/library/neutral-grip-pull-up): Neutral-Grip Pull-Up: what it actually trains — Lats first, then biceps and forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Nordic Curl](https://heatwayve.app/library/nordic-curl): Nordic Curl: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Overhead Tricep Extension](https://heatwayve.app/library/overhead-tricep-extension): Overhead Tricep Extension: what it actually trains — Triceps first, then core — with the honest per-muscle volume weights Heatwayve computes with.
- [Pallof Press](https://heatwayve.app/library/pallof-press): Pallof Press: what it actually trains — Core first, then glutes — with the honest per-muscle volume weights Heatwayve computes with.
- [Pec Deck](https://heatwayve.app/library/pec-deck): Pec Deck: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Pendulum Squat](https://heatwayve.app/library/pendulum-squat): Pendulum Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Pike Push-Up](https://heatwayve.app/library/pike-push-up): Pike Push-Up: what it actually trains — Front Delts first, then triceps and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Plank](https://heatwayve.app/library/plank): Plank: what it actually trains — Core first, then glutes and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Power Clean](https://heatwayve.app/library/power-clean): Power Clean: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Preacher Curl](https://heatwayve.app/library/preacher-curl): Preacher Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Prone Y Raise](https://heatwayve.app/library/prone-y-raise): Prone Y Raise: what it actually trains — Traps first, then rear delts and side delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Pull-Up](https://heatwayve.app/library/pull-up): Pull-Up: what it actually trains — Lats first, then biceps and forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Push Press](https://heatwayve.app/library/push-press): Push Press: what it actually trains — Front Delts first, then triceps and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Push-Up](https://heatwayve.app/library/push-up): Push-Up: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Rear Delt Fly](https://heatwayve.app/library/rear-delt-fly): Rear Delt Fly: what it actually trains — Rear Delts first, then upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Rear Delt Row](https://heatwayve.app/library/rear-delt-row): Rear Delt Row: what it actually trains — Rear Delts first, then upper back and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Crossover](https://heatwayve.app/library/resistance-band-crossover): Resistance Band Crossover: what it actually trains — Chest first, then front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Curl](https://heatwayve.app/library/resistance-band-curl): Resistance Band Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Face Pull](https://heatwayve.app/library/resistance-band-face-pull): Resistance Band Face Pull: what it actually trains — Rear Delts first, then upper back and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Lateral](https://heatwayve.app/library/resistance-band-lateral): Resistance Band Lateral: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Pull-Down](https://heatwayve.app/library/resistance-band-pull-down): Resistance Band Pull-Down: what it actually trains — Lats first, then biceps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Pull-Through](https://heatwayve.app/library/resistance-band-pull-through): Resistance Band Pull-Through: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Pushdown](https://heatwayve.app/library/resistance-band-pushdown): Resistance Band Pushdown: what it actually trains — Triceps, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Resistance Band Row](https://heatwayve.app/library/resistance-band-row): Resistance Band Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Reverse Crunch](https://heatwayve.app/library/reverse-crunch): Reverse Crunch: what it actually trains — Core, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Reverse Hyperextension](https://heatwayve.app/library/reverse-hyperextension): Reverse Hyperextension: what it actually trains — Glutes first, then hamstrings and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Reverse Lunge](https://heatwayve.app/library/reverse-lunge): Reverse Lunge: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Reverse Pec Deck](https://heatwayve.app/library/reverse-pec-deck): Reverse Pec Deck: what it actually trains — Rear Delts first, then upper back and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Romanian Deadlift](https://heatwayve.app/library/romanian-deadlift): Romanian Deadlift: what it actually trains — Hamstrings first, then glutes and erectors — with the honest per-muscle volume weights Heatwayve computes with.
- [Seal Row](https://heatwayve.app/library/seal-row): Seal Row: what it actually trains — Upper Back first, then biceps and lats — with the honest per-muscle volume weights Heatwayve computes with.
- [Seated Cable Row](https://heatwayve.app/library/seated-cable-row): Seated Cable Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Seated Calf Raise](https://heatwayve.app/library/seated-calf-raise): Seated Calf Raise: what it actually trains — Calves, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Seated Lateral Raise](https://heatwayve.app/library/seated-lateral-raise): Seated Lateral Raise: what it actually trains — Side Delts first, then front delts and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Seated Leg Curl](https://heatwayve.app/library/seated-leg-curl): Seated Leg Curl: what it actually trains — Hamstrings first, then calves — with the honest per-muscle volume weights Heatwayve computes with.
- [Side Plank](https://heatwayve.app/library/side-plank): Side Plank: what it actually trains — Core first, then glutes — with the honest per-muscle volume weights Heatwayve computes with.
- [Side-Lying Adduction](https://heatwayve.app/library/side-lying-adduction): Side-Lying Adduction: what it actually trains — Core first, then glutes — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Arm Cable Fly](https://heatwayve.app/library/single-arm-cable-fly): Single-Arm Cable Fly: what it actually trains — Chest first, then front delts and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Arm Cable Row](https://heatwayve.app/library/single-arm-cable-row): Single-Arm Cable Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Arm DB Row](https://heatwayve.app/library/single-arm-db-row): Single-Arm DB Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Arm High Cable Row](https://heatwayve.app/library/single-arm-high-cable-row): Single-Arm High Cable Row: what it actually trains — Upper Back first, then lats and rear delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Arm Landmine Press](https://heatwayve.app/library/single-arm-landmine-press): Single-Arm Landmine Press: what it actually trains — Front Delts first, then chest and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Leg Calf Raise](https://heatwayve.app/library/single-leg-calf-raise): Single-Leg Calf Raise: what it actually trains — Calves, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Leg Curl](https://heatwayve.app/library/single-leg-curl): Single-Leg Curl: what it actually trains — Hamstrings first, then calves — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Leg Hip Thrust](https://heatwayve.app/library/single-leg-hip-thrust): Single-Leg Hip Thrust: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Single-Leg RDL](https://heatwayve.app/library/single-leg-rdl): Single-Leg RDL: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Sissy Squat](https://heatwayve.app/library/sissy-squat): Sissy Squat: what it actually trains — Quads first, then core — with the honest per-muscle volume weights Heatwayve computes with.
- [Skullcrusher](https://heatwayve.app/library/skullcrusher): Skullcrusher: what it actually trains — Triceps, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Slider Leg Curl](https://heatwayve.app/library/slider-leg-curl): Slider Leg Curl: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Sliding Fly](https://heatwayve.app/library/sliding-fly): Sliding Fly: what it actually trains — Chest first, then core and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Sliding Leg Curl](https://heatwayve.app/library/sliding-leg-curl): Sliding Leg Curl: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Split Squat](https://heatwayve.app/library/split-squat): Split Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Standing Cable Hip Extension](https://heatwayve.app/library/standing-cable-hip-extension): Standing Cable Hip Extension: what it actually trains — Glutes first, then hamstrings and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Standing Calf Raise](https://heatwayve.app/library/standing-calf-raise): Standing Calf Raise: what it actually trains — Calves, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [Step-Up](https://heatwayve.app/library/step-up): Step-Up: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Stir the Pot](https://heatwayve.app/library/stir-the-pot): Stir the Pot: what it actually trains — Core first, then glutes and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Sumo Deadlift](https://heatwayve.app/library/sumo-deadlift): Sumo Deadlift: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Svend Press](https://heatwayve.app/library/svend-press): Svend Press: what it actually trains — Front Delts first, then chest — with the honest per-muscle volume weights Heatwayve computes with.
- [Swiss Ball Leg Curl](https://heatwayve.app/library/swiss-ball-leg-curl): Swiss Ball Leg Curl: what it actually trains — Hamstrings first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Toes-to-Bar](https://heatwayve.app/library/toes-to-bar): Toes-to-Bar: what it actually trains — Core first, then forearms and lats — with the honest per-muscle volume weights Heatwayve computes with.
- [Towel Face Pull](https://heatwayve.app/library/towel-face-pull): Towel Face Pull: what it actually trains — Rear Delts first, then traps and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Tricep Dips](https://heatwayve.app/library/tricep-dips): Tricep Dips: what it actually trains — Triceps first, then chest and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Tricep Pushdown](https://heatwayve.app/library/tricep-pushdown): Tricep Pushdown: what it actually trains — Triceps, focused and direct — with the honest per-muscle volume weights Heatwayve computes with.
- [TRX Row](https://heatwayve.app/library/trx-row): TRX Row: what it actually trains — Lats first, then upper back and biceps — with the honest per-muscle volume weights Heatwayve computes with.
- [V-Squat](https://heatwayve.app/library/v-squat): V-Squat: what it actually trains — Quads first, then glutes and hamstrings — with the honest per-muscle volume weights Heatwayve computes with.
- [Walking Lunge](https://heatwayve.app/library/walking-lunge): Walking Lunge: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Wall Sit](https://heatwayve.app/library/wall-sit): Wall Sit: what it actually trains — Quads first, then glutes and core — with the honest per-muscle volume weights Heatwayve computes with.
- [Weighted Dips](https://heatwayve.app/library/weighted-dips): Weighted Dips: what it actually trains — Chest first, then triceps and front delts — with the honest per-muscle volume weights Heatwayve computes with.
- [Weighted Pull-Up](https://heatwayve.app/library/weighted-pull-up): Weighted Pull-Up: what it actually trains — Lats first, then biceps and forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Wide-Grip Cable Row](https://heatwayve.app/library/wide-grip-cable-row): Wide-Grip Cable Row: what it actually trains — Upper Back first, then rear delts and traps — with the honest per-muscle volume weights Heatwayve computes with.
- [Wide-Grip Pull-Up](https://heatwayve.app/library/wide-grip-pull-up): Wide-Grip Pull-Up: what it actually trains — Lats first, then biceps and forearms — with the honest per-muscle volume weights Heatwayve computes with.
- [Windshield Wiper](https://heatwayve.app/library/windshield-wiper): Windshield Wiper: what it actually trains — Core first, then forearms and lats — with the honest per-muscle volume weights Heatwayve computes with.
- [Y-T-W Raise](https://heatwayve.app/library/y-t-w-raise): Y-T-W Raise: what it actually trains — Rear Delts first, then side delts and upper back — with the honest per-muscle volume weights Heatwayve computes with.
- [Zottman Curl](https://heatwayve.app/library/zottman-curl): Zottman Curl: what it actually trains — Biceps first, then forearms — with the honest per-muscle volume weights Heatwayve computes with.

## App

These are application surfaces, not readable pages — they render client-side
from local data and serve an empty document to a crawler. Listed for context
about what the product does; the readable material is above.

- [Heatwayve](https://heatwayve.app/): today's session, the week rhythm, progression
- [Performance Lab](https://heatwayve.app/performance): 1RM trends, weekly volume vs landmarks, consistency