id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength00000 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 120 |
strength00001 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 60 |
strength00002 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Advanced | 90 |
strength00003 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Beginner | 180 |
strength00004 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 60 |
strength00005 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Dumbbell | Advanced | 180 |
strength00006 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Intermediate | 180 |
strength00007 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Intermediate | 180 |
strength00008 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Advanced | 90 |
strength00009 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Advanced | 90 |
strength00010 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Advanced | 90 |
strength00011 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 120 |
strength00012 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Advanced | 90 |
strength00013 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Advanced | 90 |
strength00014 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 120 |
strength00015 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Advanced | 120 |
strength00016 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 120 |
strength00017 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Advanced | 60 |
strength00018 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Barbell | Intermediate | 180 |
strength00019 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 90 |
strength00020 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Intermediate | 120 |
strength00021 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 90 |
strength00022 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Advanced | 180 |
strength00023 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 60 |
strength00024 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 90 |
strength00025 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Advanced | 90 |
strength00026 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Intermediate | 180 |
strength00027 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 120 |
strength00028 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Advanced | 180 |
strength00029 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Beginner | 60 |
strength00030 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 120 |
strength00031 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 180 |
strength00032 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Intermediate | 120 |
strength00033 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Intermediate | 180 |
strength00034 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Advanced | 120 |
strength00035 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 90 |
strength00036 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Advanced | 90 |
strength00037 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Advanced | 90 |
strength00038 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 120 |
strength00039 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Intermediate | 120 |
strength00040 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 90 |
strength00041 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Intermediate | 90 |
strength00042 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Machine | Beginner | 60 |
strength00043 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 180 |
strength00044 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Beginner | 180 |
strength00045 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Intermediate | 180 |
strength00046 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Beginner | 60 |
strength00047 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Advanced | 90 |
strength00048 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 180 |
strength00049 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 120 |
strength00050 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 90 |
strength00051 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Intermediate | 180 |
strength00052 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Advanced | 90 |
strength00053 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Beginner | 120 |
strength00054 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 180 |
strength00055 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Intermediate | 180 |
strength00056 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 180 |
strength00057 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Advanced | 90 |
strength00058 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 60 |
strength00059 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 120 |
strength00060 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 120 |
strength00061 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 90 |
strength00062 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Beginner | 60 |
strength00063 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Advanced | 90 |
strength00064 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Beginner | 90 |
strength00065 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 90 |
strength00066 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Intermediate | 60 |
strength00067 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 90 |
strength00068 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 90 |
strength00069 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 60 |
strength00070 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Beginner | 180 |
strength00071 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Intermediate | 90 |
strength00072 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 60 |
strength00073 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 120 |
strength00074 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 90 |
strength00075 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Beginner | 180 |
strength00076 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Beginner | 60 |
strength00077 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 180 |
strength00078 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 120 |
strength00079 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 180 |
strength00080 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Intermediate | 90 |
strength00081 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Beginner | 120 |
strength00082 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 90 |
strength00083 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 120 |
strength00084 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Advanced | 180 |
strength00085 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Intermediate | 60 |
strength00086 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Intermediate | 120 |
strength00087 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Dumbbell | Beginner | 180 |
strength00088 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Advanced | 120 |
strength00089 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 60 |
strength00090 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 90 |
strength00091 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 90 |
strength00092 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Advanced | 90 |
strength00093 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 60 |
strength00094 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Advanced | 180 |
strength00095 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 90 |
strength00096 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Advanced | 60 |
strength00097 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Intermediate | 60 |
strength00098 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 60 |
strength00099 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Intermediate | 60 |
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