KarneyEverything you need to know to train right.
Complete guides on exercises, programs, anatomy, nutrition, equipment and recovery. Written for serious lifters — and applied in the Karney app.
Exercises
All weightlifting exercises detailed: execution, muscles worked, mistakes to avoid, variations.
6 articles→Programs
PPL, Full Body, bulking, cutting, beginner... Find the program that matches your level and days.
4 articles→Muscles & anatomie
Understand your chest, back, legs to build them better. Anatomy and hypertrophy.
5 articles→Nutrition
Macros, calories, meals, supplements. Nutrition that supports your gains, not slows them.
2 articles→Equipment
Bench, dumbbells, rack, bands, machines. Everything to equip your gym or home gym corner.
1 article→Recovery
Sleep, soreness, stretching, mobility, injuries. How your body repairs what you break at the gym.
Coming soon→Latest guides
Recently published on the blog.
How to Build Legs That Actually Grow
Stop skipping leg day. Here is the exact plan, exercises, sets, and reps to build legs fast, with concrete numbers you can use today.
Read the guide →
Full Body Program: Build Strength 3 Days a Week
Run a full body program 3 days a week and hit every muscle group 3x. Concrete sets, loads, and progression models included.
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Biceps Curl: The Complete Guide to Bigger Arms
Master the biceps curl: technique, the best variations, exact sets and reps, progressive overload, and a real weekly program. No fluff, just what works.
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Glutes Program: 12 Weeks to a Stronger Posterior
A no-fluff glutes program with exact sets, reps, and weights. 12 structured weeks to build real glute size and strength. Start today.
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How Much Protein Per Day Do You Actually Need?
Stop guessing. Get exact protein per day targets by goal, the best sources ranked by grams, and habits that make hitting your number automatic.
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Pull-Up Guide: Go From Zero to 10 Reps
Master the pull-up with this step-by-step guide: first rep, smart progressions, weekly programming, and the exact mistakes costing you reps.
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How to Build Abs: The Only Plan You Actually Need?
Stop wasting time on crunches. Here is the exact plan to build abs: real exercises, concrete numbers, and a timeline that actually delivers.
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Bench Press: Complete Guide to Form, Programs, and PRs
Stop leaving weight on the bar. This bench press guide covers setup, rep schemes, common mistakes, and how to hit PRs faster. Concrete numbers inside.
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Dips: The Complete Guide to Build Chest and Triceps
Master dips with correct form, smart programming, and weighted progressions. Build serious chest and triceps strength with this no-fluff coach guide.
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Build Chest Fast: The Muscle-First Guide to Bigger Pecs
Stop spinning your wheels. Here's exactly how to build chest — the right exercises, sets, loads, and overload logic that actually delivers results.
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Build Back Muscle: The Complete Training Guide
Want to build back thickness and width? Here's exactly how to train it—exercises, sets, reps, and an 8-week block that actually works.
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Cutting Program: Lose Fat Without Losing Muscle
A complete cutting program with real numbers: calories, macros, training splits, and set examples to shred fat while keeping your gains.
Read the guide →Now take it from theory to the gym.
Karney is your workout tracker: 1,500 exercises with GIF, adapted programs, PR tracking. Free, no ads.