id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength00300 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Intermediate | 90 |
strength00301 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 120 |
strength00302 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 180 |
strength00303 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Intermediate | 120 |
strength00304 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Advanced | 120 |
strength00305 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 60 |
strength00306 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Intermediate | 90 |
strength00307 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Beginner | 60 |
strength00308 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Beginner | 120 |
strength00309 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Advanced | 60 |
strength00310 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Intermediate | 180 |
strength00311 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 120 |
strength00312 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 180 |
strength00313 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Advanced | 90 |
strength00314 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Intermediate | 180 |
strength00315 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Beginner | 180 |
strength00316 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Beginner | 120 |
strength00317 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 120 |
strength00318 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Advanced | 120 |
strength00319 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Intermediate | 90 |
strength00320 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 90 |
strength00321 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Beginner | 90 |
strength00322 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Advanced | 90 |
strength00323 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Beginner | 90 |
strength00324 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Intermediate | 90 |
strength00325 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Beginner | 120 |
strength00326 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 60 |
strength00327 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Advanced | 90 |
strength00328 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 60 |
strength00329 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Advanced | 90 |
strength00330 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 180 |
strength00331 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 60 |
strength00332 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Advanced | 120 |
strength00333 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Intermediate | 60 |
strength00334 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Intermediate | 90 |
strength00335 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Advanced | 60 |
strength00336 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 120 |
strength00337 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Advanced | 90 |
strength00338 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Intermediate | 90 |
strength00339 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 90 |
strength00340 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 90 |
strength00341 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Intermediate | 180 |
strength00342 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Intermediate | 60 |
strength00343 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 60 |
strength00344 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Beginner | 120 |
strength00345 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 120 |
strength00346 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 60 |
strength00347 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Advanced | 90 |
strength00348 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Beginner | 60 |
strength00349 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Intermediate | 90 |
strength00350 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Advanced | 90 |
strength00351 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 120 |
strength00352 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Beginner | 180 |
strength00353 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 180 |
strength00354 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 90 |
strength00355 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Beginner | 60 |
strength00356 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 180 |
strength00357 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Beginner | 120 |
strength00358 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Barbell | Beginner | 180 |
strength00359 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Intermediate | 120 |
strength00360 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 120 |
strength00361 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Beginner | 120 |
strength00362 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 180 |
strength00363 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Intermediate | 60 |
strength00364 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Machine | Advanced | 120 |
strength00365 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Advanced | 120 |
strength00366 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Dumbbell | Advanced | 90 |
strength00367 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Advanced | 180 |
strength00368 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Beginner | 120 |
strength00369 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 180 |
strength00370 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 120 |
strength00371 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 180 |
strength00372 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 90 |
strength00373 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 60 |
strength00374 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Beginner | 120 |
strength00375 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 60 |
strength00376 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Intermediate | 60 |
strength00377 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Beginner | 90 |
strength00378 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Beginner | 60 |
strength00379 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Beginner | 180 |
strength00380 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 90 |
strength00381 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Beginner | 60 |
strength00382 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 180 |
strength00383 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Advanced | 60 |
strength00384 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Advanced | 60 |
strength00385 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Beginner | 120 |
strength00386 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Intermediate | 60 |
strength00387 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Machine | Beginner | 180 |
strength00388 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Intermediate | 60 |
strength00389 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 90 |
strength00390 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 120 |
strength00391 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Intermediate | 60 |
strength00392 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Beginner | 90 |
strength00393 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Intermediate | 180 |
strength00394 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Intermediate | 60 |
strength00395 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 120 |
strength00396 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 120 |
strength00397 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Advanced | 180 |
strength00398 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Beginner | 90 |
strength00399 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Intermediate | 180 |
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