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 |
|---|---|---|---|---|---|---|---|
ex00101
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 58,
"protein_synthesis_score": 9.32,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00102
|
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": 32,
"protein_synthesis_score": 9.47,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00103
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 6.61,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00104
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 8.36,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00105
|
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": 27,
"protein_synthesis_score": 9.07,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00106
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.4,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00107
|
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": 48,
"protein_synthesis_score": 7.21,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.2,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00108
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 20,
"protein_synthesis_score": 7.14,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16.8,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00109
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 25,
"protein_synthesis_score": 9.34,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.9,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00110
|
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": 42,
"protein_synthesis_score": 9.63,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00111
|
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": 36,
"protein_synthesis_score": 7.64,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 16.7,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00112
|
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": 23,
"protein_synthesis_score": 6.1,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00113
|
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": 45,
"protein_synthesis_score": 7.8,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.5,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00114
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 8.29,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00115
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 9.4,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00116
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 40,
"protein_synthesis_score": 9.1,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.9,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00117
|
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": 38,
"protein_synthesis_score": 8.76,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.7,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00118
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 6.62,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 20,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00119
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.84,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00120
|
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": 33,
"protein_synthesis_score": 8.36,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00121
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 44,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 13.8,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00122
|
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": 45,
"protein_synthesis_score": 6.88,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.7,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00123
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 29,
"protein_synthesis_score": 9.04,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 8.6,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00124
|
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": 22,
"protein_synthesis_score": 7.85,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 12.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00125
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 6.9,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00126
|
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": 58,
"protein_synthesis_score": 6.54,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 10.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00127
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.5,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00128
|
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": 21,
"protein_synthesis_score": 9.74,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 6.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00129
|
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": 59,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 17.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00130
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 34,
"protein_synthesis_score": 8.06,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00131
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 7.78,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.3,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00132
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 8.86,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00133
|
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": 39,
"protein_synthesis_score": 6.17,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 11,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00134
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 6.63,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00135
|
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": 59,
"protein_synthesis_score": 9.79,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00136
|
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": 57,
"protein_synthesis_score": 9.69,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00137
|
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": 39,
"protein_synthesis_score": 9.67,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.4,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00138
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 6.2,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00139
|
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": 40,
"protein_synthesis_score": 6.27,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.2,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00140
|
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": 46,
"protein_synthesis_score": 6.7,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 7.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00141
|
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": 40,
"protein_synthesis_score": 7.63,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 10,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00142
|
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": 38,
"protein_synthesis_score": 9.23,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 20,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00143
|
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": 43,
"protein_synthesis_score": 7.16,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.8,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00144
|
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": 27,
"protein_synthesis_score": 6.31,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.1,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00145
|
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": 51,
"protein_synthesis_score": 6.75,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 9.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00146
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 45,
"protein_synthesis_score": 9.11,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00147
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 51,
"protein_synthesis_score": 7.91,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.5,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00148
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 40,
"protein_synthesis_score": 8.13,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00149
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 6.11,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00150
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 55,
"protein_synthesis_score": 6.14,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00151
|
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": 43,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00152
|
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": 26,
"protein_synthesis_score": 9.42,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00153
|
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": 32,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00154
|
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": 55,
"protein_synthesis_score": 8.38,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00155
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 52,
"protein_synthesis_score": 7.4,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.6,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00156
|
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": 38,
"protein_synthesis_score": 8.47,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00157
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 9.15,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 18.2,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00158
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 9.56,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00159
|
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": 48,
"protein_synthesis_score": 6.05,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00160
|
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": 24,
"protein_synthesis_score": 8.31,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00161
|
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": 54,
"protein_synthesis_score": 6.19,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00162
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 43,
"protein_synthesis_score": 7.39,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00163
|
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": 55,
"protein_synthesis_score": 6.67,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.8,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00164
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.78,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00165
|
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": 28,
"protein_synthesis_score": 8.05,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00166
|
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": 36,
"protein_synthesis_score": 9.08,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 5.1,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00167
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.92,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.1,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00168
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 7.26,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 19.5,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00169
|
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": 50,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00170
|
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": 33,
"protein_synthesis_score": 8.83,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00171
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 25,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 8.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00172
|
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": 56,
"protein_synthesis_score": 7.02,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00173
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 49,
"protein_synthesis_score": 8.81,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.2,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00174
|
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": 57,
"protein_synthesis_score": 8.67,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 8.5,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00175
|
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": 35,
"protein_synthesis_score": 7.61,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00176
|
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": 47,
"protein_synthesis_score": 8.44,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 18.8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00177
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.5,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00178
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00179
|
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": 42,
"protein_synthesis_score": 8.32,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00180
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 6.24,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00181
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00182
|
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": 24,
"protein_synthesis_score": 7.65,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 15,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00183
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.7,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00184
|
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": 43,
"protein_synthesis_score": 8.38,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00185
|
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": 50,
"protein_synthesis_score": 6.16,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 9.8,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00186
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 26,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 10.3,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00187
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.56,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00188
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 8.81,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00189
|
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": 58,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00190
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 7.7,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00191
|
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": 50,
"protein_synthesis_score": 8.73,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 11.3,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00192
|
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": 56,
"protein_synthesis_score": 6.34,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00193
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 31,
"protein_synthesis_score": 9.71,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.8,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00194
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 39,
"protein_synthesis_score": 7.59,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 9.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00195
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 48,
"protein_synthesis_score": 9.81,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.4,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00196
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 29,
"protein_synthesis_score": 8.21,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00197
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 42,
"protein_synthesis_score": 7.49,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00198
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 8.83,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.6,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00199
|
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": 42,
"protein_synthesis_score": 7.96,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.2,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00200
|
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": 30,
"protein_synthesis_score": 9.12,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.9,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
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