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 |
|---|---|---|---|---|---|---|---|
ex00101 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 58,
"protein_synthesis_score": 9.32,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00102 | 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": 32,
"protein_synthesis_score": 9.47,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00103 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 47,
"protein_synthesis_score": 6.61,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00104 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 35,
"protein_synthesis_score": 8.36,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00105 | 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": 27,
"protein_synthesis_score": 9.07,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00106 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 23,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.4,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00107 | 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": 48,
"protein_synthesis_score": 7.21,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.2,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00108 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 20,
"protein_synthesis_score": 7.14,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16.8,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00109 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 25,
"protein_synthesis_score": 9.34,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.9,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00110 | 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": 42,
"protein_synthesis_score": 9.63,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00111 | 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": 36,
"protein_synthesis_score": 7.64,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 16.7,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00112 | 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": 23,
"protein_synthesis_score": 6.1,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00113 | 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": 45,
"protein_synthesis_score": 7.8,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.5,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00114 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 44,
"protein_synthesis_score": 8.29,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.9,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00115 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 46,
"protein_synthesis_score": 9.4,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00116 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 40,
"protein_synthesis_score": 9.1,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.9,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00117 | 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": 38,
"protein_synthesis_score": 8.76,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.7,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00118 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 21,
"protein_synthesis_score": 6.62,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 20,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00119 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.84,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00120 | 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": 33,
"protein_synthesis_score": 8.36,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00121 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 44,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 13.8,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00122 | 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": 45,
"protein_synthesis_score": 6.88,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.7,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00123 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 29,
"protein_synthesis_score": 9.04,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 8.6,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00124 | 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": 22,
"protein_synthesis_score": 7.85,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 12.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00125 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 54,
"protein_synthesis_score": 6.9,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00126 | 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": 58,
"protein_synthesis_score": 6.54,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 10.9,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00127 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 46,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.5,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00128 | 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": 21,
"protein_synthesis_score": 9.74,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 6.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00129 | 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": 59,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 17.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00130 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 34,
"protein_synthesis_score": 8.06,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00131 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 21,
"protein_synthesis_score": 7.78,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.3,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00132 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 30,
"protein_synthesis_score": 8.86,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00133 | 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": 39,
"protein_synthesis_score": 6.17,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 11,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00134 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 28,
"protein_synthesis_score": 6.63,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00135 | 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": 59,
"protein_synthesis_score": 9.79,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00136 | 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": 57,
"protein_synthesis_score": 9.69,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00137 | 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": 39,
"protein_synthesis_score": 9.67,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.4,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00138 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 22,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 6.2,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00139 | 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": 40,
"protein_synthesis_score": 6.27,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.2,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00140 | 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": 46,
"protein_synthesis_score": 6.7,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 7.9,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00141 | 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": 40,
"protein_synthesis_score": 7.63,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 10,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00142 | 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": 38,
"protein_synthesis_score": 9.23,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 20,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00143 | 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": 43,
"protein_synthesis_score": 7.16,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.8,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00144 | 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": 27,
"protein_synthesis_score": 6.31,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.1,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00145 | 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": 51,
"protein_synthesis_score": 6.75,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 9.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00146 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 45,
"protein_synthesis_score": 9.11,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00147 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 51,
"protein_synthesis_score": 7.91,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.5,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00148 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 40,
"protein_synthesis_score": 8.13,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 16,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00149 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 56,
"protein_synthesis_score": 6.11,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00150 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 55,
"protein_synthesis_score": 6.14,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 6.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00151 | 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": 43,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00152 | 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": 26,
"protein_synthesis_score": 9.42,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00153 | 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": 32,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.7,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00154 | 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": 55,
"protein_synthesis_score": 8.38,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00155 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 52,
"protein_synthesis_score": 7.4,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 12.6,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00156 | 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": 38,
"protein_synthesis_score": 8.47,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00157 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 22,
"protein_synthesis_score": 9.15,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 18.2,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00158 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 21,
"protein_synthesis_score": 9.56,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00159 | 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": 48,
"protein_synthesis_score": 6.05,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00160 | 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": 24,
"protein_synthesis_score": 8.31,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00161 | 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": 54,
"protein_synthesis_score": 6.19,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00162 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 43,
"protein_synthesis_score": 7.39,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.2,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00163 | 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": 55,
"protein_synthesis_score": 6.67,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.8,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00164 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.78,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00165 | 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": 28,
"protein_synthesis_score": 8.05,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00166 | 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": 36,
"protein_synthesis_score": 9.08,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 5.1,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00167 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 54,
"protein_synthesis_score": 9.92,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.1,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00168 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 33,
"protein_synthesis_score": 7.26,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 19.5,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00169 | 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": 50,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00170 | 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": 33,
"protein_synthesis_score": 8.83,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00171 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 25,
"protein_synthesis_score": 7.17,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 8.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00172 | 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": 56,
"protein_synthesis_score": 7.02,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.2,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00173 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 49,
"protein_synthesis_score": 8.81,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.2,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00174 | 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": 57,
"protein_synthesis_score": 8.67,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 8.5,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00175 | 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": 35,
"protein_synthesis_score": 7.61,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00176 | 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": 47,
"protein_synthesis_score": 8.44,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 18.8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00177 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.5,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00178 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 28,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00179 | 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": 42,
"protein_synthesis_score": 8.32,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00180 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 35,
"protein_synthesis_score": 6.24,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00181 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00182 | 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": 24,
"protein_synthesis_score": 7.65,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 15,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00183 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.7,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.1,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00184 | 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": 43,
"protein_synthesis_score": 8.38,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00185 | 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": 50,
"protein_synthesis_score": 6.16,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 9.8,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00186 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 26,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 10.3,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00187 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 36,
"protein_synthesis_score": 6.56,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00188 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 47,
"protein_synthesis_score": 8.81,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.4,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00189 | 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": 58,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00190 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 28,
"protein_synthesis_score": 7.7,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 5.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00191 | 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": 50,
"protein_synthesis_score": 8.73,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 11.3,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00192 | 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": 56,
"protein_synthesis_score": 6.34,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00193 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 31,
"protein_synthesis_score": 9.71,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.8,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00194 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 39,
"protein_synthesis_score": 7.59,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 9.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00195 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 48,
"protein_synthesis_score": 9.81,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.4,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00196 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for 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": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 29,
"protein_synthesis_score": 8.21,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00197 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 42,
"protein_synthesis_score": 7.49,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 15.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00198 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 46,
"protein_synthesis_score": 8.83,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.6,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00199 | 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": 42,
"protein_synthesis_score": 7.96,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.2,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00200 | 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": 30,
"protein_synthesis_score": 9.12,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.9,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
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