id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength09900 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Advanced | 60 |
strength09901 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 90 |
strength09902 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 120 |
strength09903 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 60 |
strength09904 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Beginner | 180 |
strength09905 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Beginner | 120 |
strength09906 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Beginner | 60 |
strength09907 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 180 |
strength09908 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Advanced | 120 |
strength09909 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Beginner | 60 |
strength09910 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Intermediate | 90 |
strength09911 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 60 |
strength09912 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 120 |
strength09913 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Intermediate | 120 |
strength09914 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 90 |
strength09915 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Beginner | 120 |
strength09916 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Advanced | 60 |
strength09917 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Barbell | Beginner | 120 |
strength09918 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Beginner | 90 |
strength09919 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Advanced | 120 |
strength09920 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Machine | Intermediate | 180 |
strength09921 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Intermediate | 180 |
strength09922 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Dumbbell | Intermediate | 120 |
strength09923 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Beginner | 120 |
strength09924 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Intermediate | 60 |
strength09925 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Advanced | 180 |
strength09926 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 90 |
strength09927 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 90 |
strength09928 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 60 |
strength09929 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Beginner | 120 |
strength09930 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Machine | Advanced | 120 |
strength09931 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Dumbbell | Advanced | 120 |
strength09932 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Machine | Advanced | 60 |
strength09933 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 90 |
strength09934 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 60 |
strength09935 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Beginner | 90 |
strength09936 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Beginner | 180 |
strength09937 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Intermediate | 90 |
strength09938 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 90 |
strength09939 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Advanced | 90 |
strength09940 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Machine | Intermediate | 180 |
strength09941 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Intermediate | 120 |
strength09942 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Dumbbell | Beginner | 180 |
strength09943 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Beginner | 120 |
strength09944 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Advanced | 180 |
strength09945 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Bodyweight | Advanced | 120 |
strength09946 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 60 |
strength09947 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Advanced | 90 |
strength09948 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Bodyweight | Advanced | 60 |
strength09949 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Machine | Advanced | 180 |
strength09950 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 60 |
strength09951 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Intermediate | 180 |
strength09952 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Beginner | 60 |
strength09953 | Dumbbell Curl | Biceps | Hypertrophy | 3 | 15 | Barbell | Intermediate | 90 |
strength09954 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 180 |
strength09955 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Beginner | 180 |
strength09956 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Dumbbell | Intermediate | 60 |
strength09957 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Beginner | 120 |
strength09958 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Beginner | 90 |
strength09959 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Beginner | 60 |
strength09960 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Dumbbell | Intermediate | 120 |
strength09961 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 180 |
strength09962 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Barbell | Beginner | 60 |
strength09963 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Barbell | Intermediate | 120 |
strength09964 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Intermediate | 120 |
strength09965 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Barbell | Advanced | 90 |
strength09966 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Bodyweight | Intermediate | 120 |
strength09967 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Intermediate | 60 |
strength09968 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Barbell | Advanced | 90 |
strength09969 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Advanced | 120 |
strength09970 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Intermediate | 90 |
strength09971 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Bodyweight | Advanced | 180 |
strength09972 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Intermediate | 60 |
strength09973 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Advanced | 60 |
strength09974 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Bodyweight | Advanced | 120 |
strength09975 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Machine | Intermediate | 90 |
strength09976 | Barbell Squat | Quads, Glutes, Lower Back | Muscle Mass | 4 | 8 | Bodyweight | Beginner | 120 |
strength09977 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Advanced | 120 |
strength09978 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Bodyweight | Beginner | 180 |
strength09979 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Beginner | 60 |
strength09980 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Dumbbell | Advanced | 60 |
strength09981 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Beginner | 180 |
strength09982 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Machine | Beginner | 60 |
strength09983 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Beginner | 60 |
strength09984 | Bench Press | Chest, Triceps, Shoulders | Power & Hypertrophy | 4 | 8 | Dumbbell | Advanced | 120 |
strength09985 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Barbell | Beginner | 90 |
strength09986 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Dumbbell | Advanced | 90 |
strength09987 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Intermediate | 90 |
strength09988 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Beginner | 120 |
strength09989 | Tricep Dip | Triceps, Chest | Toning & Strength | 3 | 12 | Barbell | Beginner | 60 |
strength09990 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Dumbbell | Advanced | 90 |
strength09991 | Bent-over Row | Back, Lats, Rear Delts | Mass & Strength | 4 | 10 | Bodyweight | Intermediate | 90 |
strength09992 | Deadlift | Hamstrings, Glutes, Lower Back | Strength | 3 | 5 | Machine | Beginner | 90 |
strength09993 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Beginner | 180 |
strength09994 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Dumbbell | Advanced | 120 |
strength09995 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Advanced | 180 |
strength09996 | Overhead Press | Shoulders, Triceps | Strength & Size | 3 | 6 | Bodyweight | Intermediate | 180 |
strength09997 | Leg Press | Quads, Hamstrings, Glutes | Strength & Size | 4 | 10 | Bodyweight | Beginner | 90 |
strength09998 | Pull-up | Back, Biceps | Upper Body Strength | 3 | 10 | Barbell | Intermediate | 180 |
strength09999 | Lunges | Glutes, Quads | Endurance & Stability | 3 | 12 | Barbell | Intermediate | 90 |
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