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 |
|---|---|---|---|---|---|---|---|
ex19901 | 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": 51,
"protein_synthesis_score": 9.06,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 7.8,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex19902 | 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": 50,
"protein_synthesis_score": 7.48,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.4,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19903 | 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": 23,
"protein_synthesis_score": 6.06,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex19904 | 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": 22,
"protein_synthesis_score": 7.98,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19905 | 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": 41,
"protein_synthesis_score": 8.65,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.5,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19906 | 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": 23,
"protein_synthesis_score": 7.62,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex19907 | 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": 50,
"protein_synthesis_score": 8.11,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 19.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex19908 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 40,
"protein_synthesis_score": 6.42,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 14.1,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex19909 | 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": 43,
"protein_synthesis_score": 8.79,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex19910 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 22,
"protein_synthesis_score": 6.86,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.3,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19911 | 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": 21,
"protein_synthesis_score": 8.8,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.4,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex19912 | 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": 40,
"protein_synthesis_score": 7.51,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 12.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex19913 | 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": 8.65,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.8,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19914 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 49,
"protein_synthesis_score": 9.57,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.3,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19915 | 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": 48,
"protein_synthesis_score": 7.76,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 5.1,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex19916 | 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": 41,
"protein_synthesis_score": 6.78,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.7,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19917 | 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": 41,
"protein_synthesis_score": 9.36,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 15.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex19918 | 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": 8.75,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 20,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex19919 | 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": 32,
"protein_synthesis_score": 7.78,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 10.9,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19920 | 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": 59,
"protein_synthesis_score": 7.44,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.5,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex19921 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 23,
"protein_synthesis_score": 9.62,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 9.9,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex19922 | 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": 41,
"protein_synthesis_score": 6.44,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 11,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex19923 | 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": 60,
"protein_synthesis_score": 8,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 9.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex19924 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 28,
"protein_synthesis_score": 6.06,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.4,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex19925 | 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": 38,
"protein_synthesis_score": 8.11,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 8,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex19926 | 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": 49,
"protein_synthesis_score": 6.57,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 5.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex19927 | 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": 55,
"protein_synthesis_score": 8.56,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.5,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex19928 | 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": 24,
"protein_synthesis_score": 8.89,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 18.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19929 | 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": 58,
"protein_synthesis_score": 8.56,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.5,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19930 | 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": 45,
"protein_synthesis_score": 9.06,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 10.8,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex19931 | 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": 54,
"protein_synthesis_score": 10,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19932 | 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": 47,
"protein_synthesis_score": 8.55,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.1,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19933 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 59,
"protein_synthesis_score": 6.46,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19934 | 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": 21,
"protein_synthesis_score": 7.55,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.8,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex19935 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 28,
"protein_synthesis_score": 7.08,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 8.1,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19936 | 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": 36,
"protein_synthesis_score": 9.67,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6.4,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19937 | 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": 37,
"protein_synthesis_score": 9.95,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.6,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex19938 | 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": 47,
"protein_synthesis_score": 7.82,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19939 | 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": 32,
"protein_synthesis_score": 7.03,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.3,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex19940 | 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": 30,
"protein_synthesis_score": 8.22,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 18.2,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex19941 | 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": 49,
"protein_synthesis_score": 7.72,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex19942 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 41,
"protein_synthesis_score": 7.39,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.9,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19943 | 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": 56,
"protein_synthesis_score": 8.03,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 17.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19944 | 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": 39,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19945 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 60,
"protein_synthesis_score": 6.5,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19946 | 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": 51,
"protein_synthesis_score": 6.61,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 16.8,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex19947 | 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": 56,
"protein_synthesis_score": 8.45,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19948 | 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": 44,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19949 | 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": 48,
"protein_synthesis_score": 9.18,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 6.6,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex19950 | 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": 47,
"protein_synthesis_score": 8.4,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19951 | 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": 48,
"protein_synthesis_score": 6.27,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14.1,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex19952 | 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": 31,
"protein_synthesis_score": 9.01,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex19953 | 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": 33,
"protein_synthesis_score": 7.77,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19954 | 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": 59,
"protein_synthesis_score": 6.56,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19955 | 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": 33,
"protein_synthesis_score": 7.51,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex19956 | 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": 39,
"protein_synthesis_score": 8.1,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.2,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex19957 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 24,
"protein_synthesis_score": 8.65,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 18.7,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex19958 | 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": 43,
"protein_synthesis_score": 8.02,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 19.6,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex19959 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 22,
"protein_synthesis_score": 7.04,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.3,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex19960 | 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": 33,
"protein_synthesis_score": 6.52,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 18.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex19961 | 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": 39,
"protein_synthesis_score": 6.93,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.1,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19962 | 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": 8.63,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 16,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex19963 | 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": 30,
"protein_synthesis_score": 9.52,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.4,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex19964 | 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": 37,
"protein_synthesis_score": 9.76,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex19965 | 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": 43,
"protein_synthesis_score": 7.84,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.4,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19966 | 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": 20,
"protein_synthesis_score": 7.6,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.5,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19967 | 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": 42,
"protein_synthesis_score": 8.87,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 19.1,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19968 | 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": 42,
"protein_synthesis_score": 8.61,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.3,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19969 | 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": 53,
"protein_synthesis_score": 8.4,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.4,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19970 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 35,
"protein_synthesis_score": 9.32,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19971 | 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": 44,
"protein_synthesis_score": 8.91,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex19972 | 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": 36,
"protein_synthesis_score": 6.65,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.9,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex19973 | 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": 30,
"protein_synthesis_score": 6.25,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.3,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19974 | 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": 30,
"protein_synthesis_score": 8.11,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19975 | 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": 38,
"protein_synthesis_score": 8.89,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 7.2,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19976 | 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": 25,
"protein_synthesis_score": 6.49,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 19.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19977 | 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": 42,
"protein_synthesis_score": 7.6,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 16.6,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex19978 | Plank | An isometric core exercise that builds endurance in the abs 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": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 26,
"protein_synthesis_score": 8.57,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 10.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19979 | 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": 55,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 8.7,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex19980 | 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": 55,
"protein_synthesis_score": 9.16,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.3,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19981 | 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": 24,
"protein_synthesis_score": 6.82,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 13.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19982 | 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": 41,
"protein_synthesis_score": 7.93,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 6.5,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19983 | 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": 37,
"protein_synthesis_score": 9.23,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 5.3,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex19984 | 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": 56,
"protein_synthesis_score": 6.84,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 13.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19985 | 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": 60,
"protein_synthesis_score": 6.34,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 14.4,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex19986 | 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": 6.5,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.1,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex19987 | 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": 53,
"protein_synthesis_score": 8.79,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.5,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex19988 | 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": 27,
"protein_synthesis_score": 9.98,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 5.4,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex19989 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 53,
"protein_synthesis_score": 8.91,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex19990 | 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": 25,
"protein_synthesis_score": 6.3,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.7,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19991 | 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": 44,
"protein_synthesis_score": 9.99,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 18.8,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19992 | 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": 46,
"protein_synthesis_score": 6.35,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 9.2,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex19993 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 35,
"protein_synthesis_score": 9.46,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.4,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex19994 | 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": 59,
"protein_synthesis_score": 9.94,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex19995 | 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": 34,
"protein_synthesis_score": 9.26,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex19996 | 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": 54,
"protein_synthesis_score": 8.74,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.4,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19997 | 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": 33,
"protein_synthesis_score": 7.05,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 15.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex19998 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 38,
"protein_synthesis_score": 7.93,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 16.9,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex19999 | 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": 8.52,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.5,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex20000 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 47,
"protein_synthesis_score": 7.87,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 10.8,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
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