Not just an exercise list — a full weekly programme: warm-ups, working sets with RPE targets, a cooldown, a 4-week progression plan, and a weekly volume chart so you can see whether you're training each muscle group enough.
Step 1
Equipment & Injuries
Bodyweight only
Dumbbells
Resistance bands
Kettlebells
Full gym / barbell
Cardio machines
None
Lower back
Knees
Shoulders
Wrists
Neck
Step 2
Your Programme
Weekly Volume By Muscle Group — total sets/week vs. suggested range