id
stringlengths 7
7
| exercise_name
stringclasses 5
values | description
stringclasses 5
values | training_instructions
stringclasses 24
values | benefits
listlengths 4
4
| muscle_group_impact
dict | macronutrient_impact
dict | metadata
dict |
|---|---|---|---|---|---|---|---|
ex00001
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 6.58,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 13.1,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00002
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.53,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 5.2,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00003
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 37,
"protein_synthesis_score": 8.47,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00004
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 55,
"protein_synthesis_score": 9.74,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00005
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 9.34,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 18.5,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00006
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 4 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 6.16,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00007
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.48,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.8,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00008
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 6.85,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00009
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 7.16,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 9.1,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00010
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 31,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00011
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 51,
"protein_synthesis_score": 6.45,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.5,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00012
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 40,
"protein_synthesis_score": 7.48,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00013
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 59,
"protein_synthesis_score": 9.06,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 10.8,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00014
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.12,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 14.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00015
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 8.87,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.6,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00016
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 8.01,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 19.8,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00017
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 43,
"protein_synthesis_score": 7.15,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.1,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00018
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 9.87,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00019
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 9.52,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00020
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 38,
"protein_synthesis_score": 8.36,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16.9,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00021
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 3 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 38,
"protein_synthesis_score": 6.25,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.5,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00022
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 34,
"protein_synthesis_score": 9.91,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 6.6,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00023
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 6.59,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.4,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00024
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 49,
"protein_synthesis_score": 8.58,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00025
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 7.04,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00026
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 8.78,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 8.3,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00027
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 8.69,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.5,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00028
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 26,
"protein_synthesis_score": 8.07,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00029
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 7.84,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00030
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.86,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00031
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 59,
"protein_synthesis_score": 9.04,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 16.8,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00032
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 20,
"protein_synthesis_score": 8.65,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.3,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00033
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 34,
"protein_synthesis_score": 8.01,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 9.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00034
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 7.21,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00035
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 8.06,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00036
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 6.38,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 5.2,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00037
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 8,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00038
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 37,
"protein_synthesis_score": 8.43,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.7,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00039
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 9.11,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00040
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 8.29,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.8,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00041
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 6.13,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00042
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 6.58,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00043
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 52,
"protein_synthesis_score": 8.56,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.3,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00044
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 6.11,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 15.3,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00045
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 25,
"protein_synthesis_score": 7.44,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 11.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00046
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 48,
"protein_synthesis_score": 8.49,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.6,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00047
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 6.24,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 17.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00048
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 7.86,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00049
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 43,
"protein_synthesis_score": 9.43,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.6,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00050
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 60,
"protein_synthesis_score": 7.34,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 18.5,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00051
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 9.94,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.7,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00052
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 31,
"protein_synthesis_score": 8.55,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 6.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00053
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 58,
"protein_synthesis_score": 7.83,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00054
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 20,
"protein_synthesis_score": 7.7,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00055
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.12,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00056
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 59,
"protein_synthesis_score": 9.31,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.8,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00057
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.34,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.8,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00058
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 42,
"protein_synthesis_score": 7.31,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00059
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 31,
"protein_synthesis_score": 9.03,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00060
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 29,
"protein_synthesis_score": 9.8,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00061
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 58,
"protein_synthesis_score": 8.01,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 10.4,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00062
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 8.35,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.7,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00063
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 4 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 9.63,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16.5,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00064
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.18,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 12.3,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00065
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 31,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 8.8,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00066
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 7,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00067
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 45,
"protein_synthesis_score": 7.71,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 14.6,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00068
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 4 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 9.56,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 6.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00069
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.44,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5.7,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00070
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 9.63,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00071
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 42,
"protein_synthesis_score": 8.01,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00072
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 60,
"protein_synthesis_score": 6.28,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00073
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 37,
"protein_synthesis_score": 9.99,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00074
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 9.65,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.5,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00075
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 25,
"protein_synthesis_score": 7.6,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.9,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00076
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 32,
"protein_synthesis_score": 6.52,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 9.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00077
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 49,
"protein_synthesis_score": 9.36,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.5,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00078
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 39,
"protein_synthesis_score": 9.67,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00079
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 57,
"protein_synthesis_score": 7.97,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 11.3,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00080
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 34,
"protein_synthesis_score": 6.61,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00081
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 7.52,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00082
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 6.91,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00083
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 9.39,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00084
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 9.59,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.8,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00085
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.55,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.7,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00086
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 40,
"protein_synthesis_score": 7.94,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.5,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00087
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 48,
"protein_synthesis_score": 6.29,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00088
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 50,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00089
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 42,
"protein_synthesis_score": 7.15,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 15,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00090
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 7.74,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 11.2,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00091
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 8.77,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.3,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00092
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 32,
"protein_synthesis_score": 6.88,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00093
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 7.06,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 11.5,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00094
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 6.86,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 6.9,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00095
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 60,
"protein_synthesis_score": 7.71,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.4,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00096
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 55,
"protein_synthesis_score": 6.12,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 17.7,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00097
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 26,
"protein_synthesis_score": 9,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00098
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 32,
"protein_synthesis_score": 9.6,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00099
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00100
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 45,
"protein_synthesis_score": 7.2,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.2,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
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