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"
]
} |
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