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 |
|---|---|---|---|---|---|---|---|
ex00401
|
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": 30,
"protein_synthesis_score": 7.52,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.4,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00402
|
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": 32,
"protein_synthesis_score": 6.4,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.1,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00403
|
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": 26,
"protein_synthesis_score": 8.3,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.8,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00404
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 6.12,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 15.1,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00405
|
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": 56,
"protein_synthesis_score": 9.9,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.6,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00406
|
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": 8.81,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00407
|
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": 30,
"protein_synthesis_score": 6.44,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00408
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 4 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 51,
"protein_synthesis_score": 9.29,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00409
|
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": 40,
"protein_synthesis_score": 6.83,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.1,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00410
|
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": 60,
"protein_synthesis_score": 6.7,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.7,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00411
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 9.19,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.3,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00412
|
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": 30,
"protein_synthesis_score": 7.78,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00413
|
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": 32,
"protein_synthesis_score": 9.91,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 11.7,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00414
|
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": 32,
"protein_synthesis_score": 8.1,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 17.4,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00415
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.7,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00416
|
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": 6.73,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.8,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00417
|
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": 21,
"protein_synthesis_score": 8.66,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.6,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00418
|
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": 46,
"protein_synthesis_score": 6.26,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 18.4,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00419
|
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": 32,
"protein_synthesis_score": 6.1,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00420
|
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": 31,
"protein_synthesis_score": 8.81,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 17,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00421
|
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": 36,
"protein_synthesis_score": 9.97,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.4,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00422
|
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": 22,
"protein_synthesis_score": 8.56,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.2,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00423
|
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": 24,
"protein_synthesis_score": 8.3,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 15.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00424
|
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": 56,
"protein_synthesis_score": 6.29,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.9,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00425
|
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": 27,
"protein_synthesis_score": 6.33,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.8,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00426
|
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": 32,
"protein_synthesis_score": 9.88,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.2,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00427
|
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": 35,
"protein_synthesis_score": 7.52,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.9,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00428
|
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": 31,
"protein_synthesis_score": 9.09,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 13.2,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00429
|
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": 47,
"protein_synthesis_score": 6.65,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 6.1,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00430
|
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": 9.2,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.8,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00431
|
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": 9.61,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 19.3,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00432
|
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": 36,
"protein_synthesis_score": 8.31,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.8,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00433
|
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": 22,
"protein_synthesis_score": 9.72,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00434
|
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": 31,
"protein_synthesis_score": 9.1,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 16.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00435
|
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": 45,
"protein_synthesis_score": 9.25,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 18.7,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00436
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 60,
"protein_synthesis_score": 6.32,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.7,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00437
|
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": 23,
"protein_synthesis_score": 7.2,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 10.1,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00438
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 8.27,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00439
|
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": 40,
"protein_synthesis_score": 9.9,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00440
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 8.93,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 17.5,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00441
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 7.47,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00442
|
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": 22,
"protein_synthesis_score": 8.86,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 16.9,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00443
|
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": 28,
"protein_synthesis_score": 7.72,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.8,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00444
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 32,
"protein_synthesis_score": 6.71,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.6,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00445
|
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": 23,
"protein_synthesis_score": 8.84,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.1,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00446
|
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": 58,
"protein_synthesis_score": 8.51,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 17,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00447
|
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": 24,
"protein_synthesis_score": 6.18,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00448
|
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": 25,
"protein_synthesis_score": 7.32,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00449
|
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": 9.83,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.5,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00450
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 47,
"protein_synthesis_score": 8.13,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 17.5,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00451
|
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": 42,
"protein_synthesis_score": 8.27,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 6.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00452
|
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": 56,
"protein_synthesis_score": 7.49,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 7.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00453
|
Plank
|
An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 46,
"protein_synthesis_score": 8.71,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.5,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00454
|
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": 30,
"protein_synthesis_score": 8.21,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.4,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00455
|
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": 9.12,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00456
|
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": 37,
"protein_synthesis_score": 8.87,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.5,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00457
|
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": 49,
"protein_synthesis_score": 8.19,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 13.5,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00458
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 12 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 34,
"protein_synthesis_score": 8.51,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.3,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00459
|
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": 60,
"protein_synthesis_score": 9.88,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16.5,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00460
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 53,
"protein_synthesis_score": 8.65,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00461
|
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": 26,
"protein_synthesis_score": 8.04,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00462
|
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": 59,
"protein_synthesis_score": 8.54,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 10.6,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00463
|
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": 41,
"protein_synthesis_score": 6.65,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00464
|
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": 25,
"protein_synthesis_score": 6.59,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.1,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00465
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 8.6,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.6,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00466
|
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": 33,
"protein_synthesis_score": 9.78,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.9,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00467
|
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": 26,
"protein_synthesis_score": 6.97,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.2,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00468
|
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": 29,
"protein_synthesis_score": 8.28,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.3,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00469
|
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": 7.03,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.4,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00470
|
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": 21,
"protein_synthesis_score": 8.71,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 19.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00471
|
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": 45,
"protein_synthesis_score": 7.48,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14.8,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00472
|
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": 26,
"protein_synthesis_score": 8.16,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.9,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00473
|
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": 30,
"protein_synthesis_score": 7.63,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00474
|
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": 30,
"protein_synthesis_score": 6.36,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 5.8,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00475
|
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": 45,
"protein_synthesis_score": 6.58,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.7,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00476
|
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": 54,
"protein_synthesis_score": 9.29,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.4,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00477
|
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": 27,
"protein_synthesis_score": 9.53,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00478
|
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": 43,
"protein_synthesis_score": 6.56,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.2,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00479
|
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": 48,
"protein_synthesis_score": 8.2,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.9,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00480
|
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": 28,
"protein_synthesis_score": 7.65,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 17.9,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00481
|
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": 56,
"protein_synthesis_score": 8.76,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.1,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00482
|
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": 23,
"protein_synthesis_score": 7.11,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.3,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00483
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 35,
"protein_synthesis_score": 6.51,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.1,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00484
|
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": 25,
"protein_synthesis_score": 7.24,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00485
|
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": 39,
"protein_synthesis_score": 7.35,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00486
|
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": 7.05,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.9,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00487
|
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": 45,
"protein_synthesis_score": 9.9,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 18.1,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00488
|
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": 34,
"protein_synthesis_score": 7.43,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 12.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00489
|
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": 46,
"protein_synthesis_score": 7.8,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14.5,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00490
|
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": 46,
"protein_synthesis_score": 6.38,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00491
|
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": 53,
"protein_synthesis_score": 8.24,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00492
|
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": 44,
"protein_synthesis_score": 9.92,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 16.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00493
|
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": 39,
"protein_synthesis_score": 9.58,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 12.2,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00494
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 6.02,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00495
|
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": 31,
"protein_synthesis_score": 7.39,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5.6,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00496
|
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": 25,
"protein_synthesis_score": 7.55,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 9,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00497
|
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": 31,
"protein_synthesis_score": 8.07,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00498
|
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": 53,
"protein_synthesis_score": 8.8,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.4,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00499
|
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": 52,
"protein_synthesis_score": 6.18,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.1,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00500
|
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": 53,
"protein_synthesis_score": 9.33,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 13,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.