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 |
|---|---|---|---|---|---|---|---|
ex00301
|
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": 6.24,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 17.8,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00302
|
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": 35,
"protein_synthesis_score": 9.12,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 16.7,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00303
|
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": 8.69,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00304
|
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": 26,
"protein_synthesis_score": 6.27,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 15.9,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00305
|
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": 35,
"protein_synthesis_score": 7.52,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5.7,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00306
|
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": 54,
"protein_synthesis_score": 9.81,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 17.4,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00307
|
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": 47,
"protein_synthesis_score": 9.69,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 20,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00308
|
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": 39,
"protein_synthesis_score": 6.18,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 17.2,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00309
|
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": 7.59,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00310
|
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": 30,
"protein_synthesis_score": 8.62,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16.2,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00311
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 6.68,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 18.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00312
|
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": 35,
"protein_synthesis_score": 9.06,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 17,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00313
|
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": 7.29,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.9,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00314
|
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": 37,
"protein_synthesis_score": 9.38,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14.2,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00315
|
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": 42,
"protein_synthesis_score": 6.5,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 15.6,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00316
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 57,
"protein_synthesis_score": 9.58,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 17.6,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00317
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 37,
"protein_synthesis_score": 8.7,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00318
|
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": 33,
"protein_synthesis_score": 7.35,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 6.3,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00319
|
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": 35,
"protein_synthesis_score": 7.8,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.4,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00320
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 52,
"protein_synthesis_score": 8.11,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6.1,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00321
|
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": 31,
"protein_synthesis_score": 7.31,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00322
|
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": 52,
"protein_synthesis_score": 9.47,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 9.6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00323
|
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": 31,
"protein_synthesis_score": 6.05,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.5,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00324
|
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": 47,
"protein_synthesis_score": 8.93,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00325
|
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": 30,
"protein_synthesis_score": 7.05,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.6,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00326
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.77,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.5,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00327
|
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": 52,
"protein_synthesis_score": 9.84,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.1,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00328
|
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": 40,
"protein_synthesis_score": 8.54,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 20,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00329
|
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": 36,
"protein_synthesis_score": 7.67,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00330
|
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": 46,
"protein_synthesis_score": 9.68,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.3,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00331
|
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": 56,
"protein_synthesis_score": 7.43,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 17.2,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00332
|
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": 32,
"protein_synthesis_score": 7.57,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.6,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00333
|
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": 53,
"protein_synthesis_score": 6.7,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.7,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00334
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 8.56,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00335
|
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": 43,
"protein_synthesis_score": 6.93,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 14.3,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00336
|
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": 36,
"protein_synthesis_score": 7.43,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 13.7,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00337
|
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": 21,
"protein_synthesis_score": 8.86,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.8,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00338
|
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": 43,
"protein_synthesis_score": 8.87,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 7.9,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00339
|
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": 57,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00340
|
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": 27,
"protein_synthesis_score": 8.69,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00341
|
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": 53,
"protein_synthesis_score": 8.73,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.6,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00342
|
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": 37,
"protein_synthesis_score": 7.18,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00343
|
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": 42,
"protein_synthesis_score": 9.89,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.2,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00344
|
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": 8.56,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 8.4,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00345
|
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": 37,
"protein_synthesis_score": 7.44,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00346
|
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": 57,
"protein_synthesis_score": 6.34,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00347
|
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": 29,
"protein_synthesis_score": 9.36,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 15.2,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00348
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 6.16,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 15.4,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00349
|
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": 49,
"protein_synthesis_score": 9.03,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 12.6,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00350
|
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": 39,
"protein_synthesis_score": 8.59,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00351
|
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": 32,
"protein_synthesis_score": 7.31,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.1,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00352
|
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": 33,
"protein_synthesis_score": 7.35,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.6,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00353
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 8.43,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.4,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00354
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 25,
"protein_synthesis_score": 7.29,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.7,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00355
|
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": 46,
"protein_synthesis_score": 7.88,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.4,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00356
|
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": 49,
"protein_synthesis_score": 6.49,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.9,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00357
|
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": 47,
"protein_synthesis_score": 9.77,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00358
|
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": 57,
"protein_synthesis_score": 6.04,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 13.7,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00359
|
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": 25,
"protein_synthesis_score": 8.84,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 8.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00360
|
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": 56,
"protein_synthesis_score": 7.03,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.6,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00361
|
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": 38,
"protein_synthesis_score": 9.24,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.3,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00362
|
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": 20,
"protein_synthesis_score": 7.9,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00363
|
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": 38,
"protein_synthesis_score": 6.99,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 6.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00364
|
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": 47,
"protein_synthesis_score": 9.38,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.6,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00365
|
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": 34,
"protein_synthesis_score": 9.18,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00366
|
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": 58,
"protein_synthesis_score": 9.74,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 19.5,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00367
|
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": 60,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00368
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 7.75,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00369
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 36,
"protein_synthesis_score": 8,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00370
|
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": 33,
"protein_synthesis_score": 6.85,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.2,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00371
|
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": 33,
"protein_synthesis_score": 7.66,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.5,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00372
|
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": 32,
"protein_synthesis_score": 9.82,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00373
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 9.81,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.9,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00374
|
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": 39,
"protein_synthesis_score": 9.99,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.4,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00375
|
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": 60,
"protein_synthesis_score": 9.97,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 16.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00376
|
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": 24,
"protein_synthesis_score": 6.84,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.2,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00377
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 57,
"protein_synthesis_score": 6.68,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00378
|
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": 51,
"protein_synthesis_score": 6.88,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 11.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00379
|
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": 21,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00380
|
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": 46,
"protein_synthesis_score": 8.84,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 19.9,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00381
|
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": 39,
"protein_synthesis_score": 9.93,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.8,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00382
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 9.49,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.1,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00383
|
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": 47,
"protein_synthesis_score": 6.29,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 10,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00384
|
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": 60,
"protein_synthesis_score": 9.76,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 10.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00385
|
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": 31,
"protein_synthesis_score": 8.99,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 15.9,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00386
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 9.4,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6.4,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00387
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 52,
"protein_synthesis_score": 7.73,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00388
|
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": 8.94,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00389
|
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": 58,
"protein_synthesis_score": 7.53,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.1,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00390
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 48,
"protein_synthesis_score": 9.49,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 11,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00391
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 9.98,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 11.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00392
|
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": 20,
"protein_synthesis_score": 6.18,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 8.7,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00393
|
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": 41,
"protein_synthesis_score": 9.28,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 15.9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00394
|
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": 42,
"protein_synthesis_score": 9.25,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.5,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00395
|
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": 34,
"protein_synthesis_score": 9.68,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00396
|
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": 30,
"protein_synthesis_score": 8.59,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 17.4,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00397
|
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": 8.42,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.3,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00398
|
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": 29,
"protein_synthesis_score": 7.46,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00399
|
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": 38,
"protein_synthesis_score": 7.58,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.7,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00400
|
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": 27,
"protein_synthesis_score": 6.21,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
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