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 |
|---|---|---|---|---|---|---|---|
ex00501
|
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": 57,
"protein_synthesis_score": 6.01,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.8,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00502
|
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": 28,
"protein_synthesis_score": 6.86,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.5,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00503
|
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": 58,
"protein_synthesis_score": 6.35,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 5.1,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00504
|
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": 44,
"protein_synthesis_score": 6.59,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.4,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00505
|
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": 30,
"protein_synthesis_score": 7.56,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.7,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00506
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 8.93,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.7,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00507
|
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": 53,
"protein_synthesis_score": 9.35,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.7,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00508
|
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": 42,
"protein_synthesis_score": 6.21,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00509
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 51,
"protein_synthesis_score": 9.71,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00510
|
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": 59,
"protein_synthesis_score": 8,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16.5,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00511
|
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": 60,
"protein_synthesis_score": 9.46,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 9.3,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00512
|
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": 45,
"protein_synthesis_score": 6.14,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16.4,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00513
|
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": 36,
"protein_synthesis_score": 6.72,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00514
|
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": 50,
"protein_synthesis_score": 8.18,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.6,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00515
|
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": 38,
"protein_synthesis_score": 6.36,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 18,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00516
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.82,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 6.8,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00517
|
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": 56,
"protein_synthesis_score": 7.03,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.8,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00518
|
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": 40,
"protein_synthesis_score": 9.52,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00519
|
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": 24,
"protein_synthesis_score": 6.24,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00520
|
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": 46,
"protein_synthesis_score": 7.27,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 17.2,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00521
|
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": 28,
"protein_synthesis_score": 9.23,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.9,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00522
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 42,
"protein_synthesis_score": 9.15,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.1,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00523
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 30,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.3,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00524
|
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": 53,
"protein_synthesis_score": 6.57,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.9,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00525
|
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": 22,
"protein_synthesis_score": 8.58,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.2,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00526
|
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": 38,
"protein_synthesis_score": 6.14,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.3,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00527
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.75,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00528
|
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": 49,
"protein_synthesis_score": 8.22,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 14.7,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00529
|
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": 41,
"protein_synthesis_score": 6.74,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 19.8,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00530
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 58,
"protein_synthesis_score": 7.29,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.4,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00531
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.69,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 10,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00532
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 23,
"protein_synthesis_score": 7.6,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.3,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00533
|
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": 45,
"protein_synthesis_score": 7.36,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 10.5,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00534
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 24,
"protein_synthesis_score": 9.45,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00535
|
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": 43,
"protein_synthesis_score": 7.43,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00536
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 56,
"protein_synthesis_score": 9.4,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 19.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00537
|
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": 60,
"protein_synthesis_score": 7.47,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.3,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
}
|
ex00538
|
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": 6.09,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.8,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00539
|
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": 38,
"protein_synthesis_score": 9.53,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 9.4,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00540
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 3 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 29,
"protein_synthesis_score": 8.22,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00541
|
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": 32,
"protein_synthesis_score": 7.98,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00542
|
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": 25,
"protein_synthesis_score": 9.41,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16.4,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00543
|
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": 57,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.4,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
}
|
ex00544
|
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": 29,
"protein_synthesis_score": 7.56,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00545
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 28,
"protein_synthesis_score": 8.25,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.7,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00546
|
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": 54,
"protein_synthesis_score": 6.6,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.4,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00547
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 51,
"protein_synthesis_score": 7.73,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.6,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00548
|
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": 30,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 16.9,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00549
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 15.7,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00550
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.71,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00551
|
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": 55,
"protein_synthesis_score": 6.95,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.5,
"goal_tags": [
"Strength",
"Mobility"
]
}
|
ex00552
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.76,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.7,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00553
|
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": 28,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00554
|
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": 39,
"protein_synthesis_score": 9.62,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00555
|
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": 52,
"protein_synthesis_score": 9.62,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.1,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00556
|
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": 6.19,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.6,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00557
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 7.86,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00558
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve upper body strength.
|
Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.6,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 10.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
}
|
ex00559
|
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": 33,
"protein_synthesis_score": 6.68,
"recommended_protein_intake_postworkout_g": 26
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 13.6,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00560
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 21,
"protein_synthesis_score": 9.82,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.9,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00561
|
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": 32,
"protein_synthesis_score": 9.37,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.7,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00562
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 40,
"protein_synthesis_score": 7.26,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 6.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00563
|
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": 52,
"protein_synthesis_score": 6.14,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.5,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00564
|
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": 44,
"protein_synthesis_score": 8.04,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 10.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00565
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.23,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.3,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00566
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 27,
"protein_synthesis_score": 7.82,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.6,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00567
|
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": 8.51,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.8,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00568
|
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": 60,
"protein_synthesis_score": 8.97,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 14,
"goal_tags": [
"Endurance",
"Weight Loss"
]
}
|
ex00569
|
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": 7.7,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.2,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00570
|
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": 25,
"protein_synthesis_score": 9.71,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 8.6,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00571
|
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": 22,
"protein_synthesis_score": 6.83,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.8,
"goal_tags": [
"Weight Loss",
"Mobility"
]
}
|
ex00572
|
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": 58,
"protein_synthesis_score": 8.75,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 8.6,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00573
|
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": 29,
"protein_synthesis_score": 7.83,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 11.7,
"goal_tags": [
"Weight Loss",
"Strength"
]
}
|
ex00574
|
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": 44,
"protein_synthesis_score": 6.48,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.5,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00575
|
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": 51,
"protein_synthesis_score": 6.99,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.3,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00576
|
Barbell Bench Press
|
A compound chest exercise that also works shoulders and triceps. Great for upper body strength.
|
Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
}
|
{
"calories_burned_estimate": 41,
"protein_synthesis_score": 6.45,
"recommended_protein_intake_postworkout_g": 28
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.2,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00577
|
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": 27,
"protein_synthesis_score": 9.14,
"recommended_protein_intake_postworkout_g": 27
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16.2,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00578
|
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": 30,
"protein_synthesis_score": 7.56,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.3,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00579
|
Lat Pulldown
|
Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
}
|
{
"calories_burned_estimate": 45,
"protein_synthesis_score": 8.97,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Mobility",
"Strength"
]
}
|
ex00580
|
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": 26,
"protein_synthesis_score": 8.7,
"recommended_protein_intake_postworkout_g": 21
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 17.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00581
|
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": 28,
"protein_synthesis_score": 7.82,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 19.7,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00582
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 57,
"protein_synthesis_score": 7.73,
"recommended_protein_intake_postworkout_g": 31
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00583
|
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": 24,
"protein_synthesis_score": 6.28,
"recommended_protein_intake_postworkout_g": 35
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00584
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 9.5,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.8,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
}
|
ex00585
|
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": 51,
"protein_synthesis_score": 7.62,
"recommended_protein_intake_postworkout_g": 29
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00586
|
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": 58,
"protein_synthesis_score": 7.67,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.2,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00587
|
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": 24,
"protein_synthesis_score": 9.89,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.9,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
ex00588
|
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": 9.36,
"recommended_protein_intake_postworkout_g": 30
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
}
|
ex00589
|
Squat
|
A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings.
|
Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
}
|
{
"calories_burned_estimate": 39,
"protein_synthesis_score": 7.27,
"recommended_protein_intake_postworkout_g": 20
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
}
|
ex00590
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back.
|
Perform 5 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 9.47,
"recommended_protein_intake_postworkout_g": 34
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.8,
"goal_tags": [
"Strength",
"Endurance"
]
}
|
ex00591
|
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": 54,
"protein_synthesis_score": 7.62,
"recommended_protein_intake_postworkout_g": 33
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 10.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00592
|
Deadlift
|
A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 7.36,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00593
|
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": 32,
"protein_synthesis_score": 6.99,
"recommended_protein_intake_postworkout_g": 24
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.1,
"goal_tags": [
"Endurance",
"Mobility"
]
}
|
ex00594
|
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": 21,
"protein_synthesis_score": 9.25,
"recommended_protein_intake_postworkout_g": 25
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
}
|
ex00595
|
Plank
|
An isometric core exercise that builds endurance in the abs and lower back.
|
Perform 3 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement.
|
[
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] |
{
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
}
|
{
"calories_burned_estimate": 33,
"protein_synthesis_score": 6.87,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 15.6,
"goal_tags": [
"Mobility",
"Weight Loss"
]
}
|
ex00596
|
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": 60,
"protein_synthesis_score": 7.24,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 9.5,
"goal_tags": [
"Mobility",
"Endurance"
]
}
|
ex00597
|
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": 33,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 32
}
|
{
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.6,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
}
|
ex00598
|
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": 37,
"protein_synthesis_score": 9.71,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
}
|
ex00599
|
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": 50,
"protein_synthesis_score": 8.26,
"recommended_protein_intake_postworkout_g": 22
}
|
{
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 19.1,
"goal_tags": [
"Endurance",
"Strength"
]
}
|
ex00600
|
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": 24,
"protein_synthesis_score": 7.74,
"recommended_protein_intake_postworkout_g": 23
}
|
{
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.9,
"goal_tags": [
"Hypertrophy",
"Strength"
]
}
|
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