Below is a clean, no-overlap list that covers the whole body. For each muscle group you get one best-in-class move, why it earns the spot, and a key form cue. Program suggestion at the end.

Chest: Barbell bench press
Why: Heavy loading with stable setup that scales for years.
Cue: Drive feet into the floor and pinch shoulder blades together.

Lats: Pull up
Why: Big range of motion and simple progression with added weight or bands.
Cue: Lead with the elbows to the ribs and keep ribs down.

Upper back and mid traps: Barbell bent-over row
Why: Trains scapular retraction and posture under load.
Cue: Hinge to a flat back, row to the lower ribs, pause briefly.

Rear delts: Chest-supported rear-delt raise
Why: Direct isolation with minimal body english.
Cue: Think pinkies up, move slow, keep neck long.

Front and side delts: Standing overhead press
Why: The best single move for shoulder strength and stability.
Cue: Squeeze glutes and abs, press in a straight line, head through at the top.

Quadriceps: Front squat
Why: More upright torso and knee flexion bias for quad drive.
Cue: Elbows high, sit between ankles, full-foot pressure.

Hamstrings: Romanian deadlift
Why: Dominant hip hinge with long eccentric for hamstring strength.
Cue: Push hips back, soft knees, keep the bar close to legs.

Glutes: Barbell hip thrust
Why: Max tension at full hip extension and easy to load.
Cue: Chin tucked, ribs down, finish with a strong glute squeeze.

Spinal erectors: Conventional deadlift
Why: Teaches bracing and whole-posterior force transfer.
Cue: Big belly breath, lock lats, push the floor away.

Calves: Standing calf raise
Why: Trains the gastrocnemius across a full ankle range.
Cue: Slow stretch at the bottom, hard pause at the top.

Biceps: Supinated barbell curl
Why: Simple overload, strict technique reveals true strength.
Cue: Upper arms stay pinned, curl from full extension.

Triceps: Parallel-bar dip
Why: Big compound lockout strength for presses.
Cue: Slight forward lean, shoulders down, full elbow extension.

Forearms and grip: Farmer’s carry
Why: Time under tension for crush strength and posture.
Cue: Tall stance, ribs stacked, quiet steps.

Abdominals: Ab-wheel rollout
Why: High tension anti-extension with clear progression.
Cue: Hips and ribs connected, roll only as far as you can keep a flat back.

Obliques: Side plank
Why: Anti-lateral flexion that carries to squats and running.
Cue: Straight line from ears to ankles, drive bottom elbow into the floor.

How to use this list
• Frequency: Train each group one to two times per week.
• Sets and reps: Start with 3 sets of 5 to 8 reps for heavy compound lifts, 3 sets of 8 to 12 for accessories and isolation, 30 to 60 seconds for carries and planks.
• Progression: Add a small amount of load or 1 rep each session while keeping one rep in reserve.
• Warm up: Two lighter ramping sets per lift and one mobility drill that matches the pattern.
• Balance: If recovery lags, keep the compounds and rotate the accessories.

This single-exercise matrix gives you full coverage: push, pull, hinge, squat, carry, brace. Master these, progress patiently, and you will build strength and muscle across the entire body with minimal complexity.