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Program Design
Program Design

Strength Conditioning Program (Full-Body Exercise Map)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 2 min read
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In one line

A full-body template listing each of the 15 muscle groups (with antigravity/atrophic-weakening ones flagged), the exercises that train them, and the equipment.

Detail

EXERCISE PROGRAM — STRENGTH CONDITIONING

# Muscle Group Exercises Equipment
1. Pectorals Chest Presses, Chest Flyes Cybex, LifeFitness
2.* Trapezius Upright Rows, Shrugs Barbells
3.* Latissimus Dorsi Lat Pulldowns, Seated Row Cybex, Magnum
4.* Sternocleidomastoid (optional) L/R Lateral Flexion Keiser, LifeFitness, Dumbbells, Nautilus
5.* Erector Spinae Rotary Torso Exercise, Back Extension Cybex, Keiser
6. Deltoids Shoulder Presses, Lateral Raises Keiser, Body Master, LifeFitness
7. Biceps Bicep Curls, Dumbbell Alternate Curls LifeFitness
8. Triceps Tricep Pushdown, French Presses Cybex, Paramount
9.* Gluteus Maximus Lunges, Hip Extensions Barbells, Butt Blaster
10.* Abdominals / External Obliques Crunches, Side Bends Keiser, LifeFitness, Dumbbells
11.* Gluteus Medius Hip Abduction Keiser, Cybex
12. Quadriceps Squats, Leg Extensions Cybex, LifeFitness
13. Hamstrings Seated Leg Curls, Prone Leg Curls LifeFitness, Body Master
14.* Calves Standing Calf Raises Cybex, TK Star
15. Rotator Cuff (optional) Internal/External Shoulder Rotation Nautilus

* denotes Antigravity and Atrophic Weakening Muscle Groups.

Key facts

  • 15 muscle groups mapped to exercises and equipment.
  • Items marked * (trapezius, lats, sternocleidomastoid, erector spinae, gluteus maximus, abs/external obliques, gluteus medius, calves) are antigravity and atrophic-weakening groups.
  • Sternocleidomastoid and rotator cuff exercises are optional.

Connections

  • exercise-selection — selecting exercises for each major muscle group.
  • muscle-balance — covering all groups for balance; that module also has a complementary exercise table for the non-antigravity groups.
  • antigravity-musculature — the flagged antigravity/atrophic groups.
SourceReference manual
p.632
Pages: 632.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Strength Conditioning Program (Full-Body Exercise Map)
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Atlas Connections

Antigravity Musculature
The large muscle groups that resist gravity to maintain erect posture — gastrocnemius/soleus, quadriceps, gluteus maximus, erector spinae, and abdominals.
Principle of Muscle Balance
Train all major muscle groups — and both sides of every joint — because a disproportionately strong muscle predisposes its weaker antagonist to injury.
Exercise Selection and Choice
Choosing which exercises to include — strengthening all 12 major muscle groups, and picking exercises based on goals, sport movements, and injury-prone areas.