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