id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength00400 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 90 |
strength00401 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 180 |
strength00402 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Intermediate | 90 |
strength00403 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 60 |
strength00404 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Advanced | 90 |
strength00405 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Advanced | 120 |
strength00406 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Advanced | 60 |
strength00407 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Advanced | 90 |
strength00408 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Intermediate | 90 |
strength00409 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 90 |
strength00410 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Beginner | 120 |
strength00411 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 180 |
strength00412 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 180 |
strength00413 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 60 |
strength00414 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Intermediate | 60 |
strength00415 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 120 |
strength00416 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 90 |
strength00417 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 120 |
strength00418 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Beginner | 120 |
strength00419 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Intermediate | 90 |
strength00420 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 180 |
strength00421 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 60 |
strength00422 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Advanced | 90 |
strength00423 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Beginner | 90 |
strength00424 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 60 |
strength00425 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Barbell | Intermediate | 180 |
strength00426 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Beginner | 120 |
strength00427 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 180 |
strength00428 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Intermediate | 180 |
strength00429 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 180 |
strength00430 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Intermediate | 90 |
strength00431 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 120 |
strength00432 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Advanced | 180 |
strength00433 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Intermediate | 60 |
strength00434 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Advanced | 60 |
strength00435 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 90 |
strength00436 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 90 |
strength00437 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 180 |
strength00438 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Intermediate | 120 |
strength00439 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 180 |
strength00440 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 180 |
strength00441 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Intermediate | 60 |
strength00442 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 120 |
strength00443 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 120 |
strength00444 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Intermediate | 120 |
strength00445 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Advanced | 180 |
strength00446 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 120 |
strength00447 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 60 |
strength00448 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Intermediate | 120 |
strength00449 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 180 |
strength00450 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Advanced | 120 |
strength00451 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 60 |
strength00452 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Intermediate | 90 |
strength00453 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Advanced | 120 |
strength00454 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Intermediate | 90 |
strength00455 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Intermediate | 60 |
strength00456 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 120 |
strength00457 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Dumbbell | Beginner | 90 |
strength00458 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Advanced | 180 |
strength00459 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 90 |
strength00460 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Beginner | 60 |
strength00461 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 120 |
strength00462 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Intermediate | 180 |
strength00463 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Intermediate | 90 |
strength00464 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 60 |
strength00465 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Intermediate | 120 |
strength00466 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Barbell | Beginner | 180 |
strength00467 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Intermediate | 90 |
strength00468 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Advanced | 120 |
strength00469 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 120 |
strength00470 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Advanced | 90 |
strength00471 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 180 |
strength00472 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 60 |
strength00473 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 120 |
strength00474 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Advanced | 90 |
strength00475 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Advanced | 90 |
strength00476 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 90 |
strength00477 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 60 |
strength00478 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Advanced | 180 |
strength00479 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Intermediate | 60 |
strength00480 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Beginner | 90 |
strength00481 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Intermediate | 60 |
strength00482 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 60 |
strength00483 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Beginner | 90 |
strength00484 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Machine | Intermediate | 90 |
strength00485 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 90 |
strength00486 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Advanced | 120 |
strength00487 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Machine | Intermediate | 90 |
strength00488 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Advanced | 90 |
strength00489 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Intermediate | 60 |
strength00490 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 120 |
strength00491 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Advanced | 90 |
strength00492 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Intermediate | 60 |
strength00493 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Intermediate | 60 |
strength00494 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Advanced | 120 |
strength00495 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Advanced | 60 |
strength00496 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 60 |
strength00497 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 180 |
strength00498 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Intermediate | 120 |
strength00499 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Advanced | 60 |
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