| Muscle Group / Pattern | Level 1 (Beginner) | Level 2 (Novice) | Level 3 (Intermediate) | Level 4 (Advanced) | Level 5 (Master) | | ------------------------------ | -------------------------------- | --------------------- | ---------------------- | ----------------------------- | ------------------------------------- | | Chest (Horizontal Push) | Wall Push-Up | Incline Push-Up | Standard Push-Up | Decline / Archer Push-Up | One-Arm Push-Up / Dips | | Back (Horizontal Pull) | Incline Table Row | Inverted Row | Feet-Elevated Row | Archer Row | One-Arm Row / Front Lever Row | | Back (Vertical Pull) | Scapular Pull / Assisted Pull-Up | Chin-Up | Pull-Up | Chest-to-Bar / Archer Pull-Up | One-Arm Pull-Up / Front Lever Pull-Up | | Legs (Squat Pattern) | Box / Assisted Squat | Bodyweight Squat | Bulgarian Split Squat | Shrimp Squat | Pistol Squat | | Legs (Hinge / Posterior Chain) | Glute Bridge | Hip Thrust | Single-Leg Hip Thrust | Sliding Leg Curl | Nordic Curl | | Shoulders (Vertical Push) | Pike Hold | Pike Push-Up | Elevated Pike Push-Up | Wall Handstand Push-Up | Freestanding Handstand Push-Up | | Core (Anti-Extension) | Dead Bug | Plank | Hollow Hold | Hanging Knee Raise | Hanging Leg Raise / Dragon Flag | | Core (Lateral Stability) | Side Plank | Star Plank | Single-Arm Plank | Hanging Oblique Raise | Windshield Wiper | | Triceps (Push) | Bench Dip | Diamond Push-Up | Pseudo Planche Push-Up | Straight Bar Dip | Ring Dip / Planche Lean Push-Up | | Biceps (Pull) | Underhand Inverted Row | Leg-assisted chin-Ups | Chin-Up | Archer Chin-Up | One-Arm Chin-Up | Note: easiest & hardest are in comparison to what's included on the rest of the list. Harder & easier variations are probably always possible to conceive. Also "easiest" doesn't mean "easy". **** # More ## Source - ChatGPT + me