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 |
|---|---|---|---|---|---|---|---|
ex00201 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | Perform 3 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 54,
"protein_synthesis_score": 7.19,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00202 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 48,
"protein_synthesis_score": 8.3,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 7.6,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00203 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | Perform 4 sets of 15 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 57,
"protein_synthesis_score": 8.59,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.1,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00204 | 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": 28,
"protein_synthesis_score": 8.58,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 8.8,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00205 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 35,
"protein_synthesis_score": 6.38,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.5,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00206 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | Perform 4 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 40,
"protein_synthesis_score": 8.13,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.1,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00207 | 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": 24,
"protein_synthesis_score": 6.5,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.2,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00208 | 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": 49,
"protein_synthesis_score": 6.07,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.1,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00209 | 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": 28,
"protein_synthesis_score": 8.53,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00210 | 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": 36,
"protein_synthesis_score": 7.58,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.1,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00211 | 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": 35,
"protein_synthesis_score": 9.52,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.3,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00212 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | 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": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 20,
"protein_synthesis_score": 6.95,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 11.9,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00213 | 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": 36,
"protein_synthesis_score": 6.71,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.8,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00214 | 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": 45,
"protein_synthesis_score": 6.62,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 18.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00215 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 23,
"protein_synthesis_score": 8.8,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 11.5,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00216 | 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": 41,
"protein_synthesis_score": 8.42,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00217 | 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": 41,
"protein_synthesis_score": 9.33,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.8,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00218 | 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": 54,
"protein_synthesis_score": 9.9,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 8.3,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00219 | 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": 39,
"protein_synthesis_score": 6.79,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.2,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00220 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 39,
"protein_synthesis_score": 9.15,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 18.1,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00221 | 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": 60,
"protein_synthesis_score": 8.17,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.2,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00222 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 25,
"protein_synthesis_score": 9.72,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.6,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00223 | 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": 44,
"protein_synthesis_score": 8.21,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.1,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00224 | 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": 22,
"protein_synthesis_score": 6.44,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00225 | 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": 35,
"protein_synthesis_score": 8.55,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 19.3,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00226 | 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": 7.36,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00227 | 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": 58,
"protein_synthesis_score": 7.81,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.8,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00228 | 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": 41,
"protein_synthesis_score": 7.61,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 19.1,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00229 | 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": 37,
"protein_synthesis_score": 9.03,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.5,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00230 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 41,
"protein_synthesis_score": 8.64,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 17.4,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00231 | 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": 37,
"protein_synthesis_score": 7.92,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 7.2,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00232 | 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": 39,
"protein_synthesis_score": 9.4,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 13.5,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00233 | 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": 27,
"protein_synthesis_score": 8.28,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 12.1,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00234 | 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": 55,
"protein_synthesis_score": 8.57,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6.8,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00235 | 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": 46,
"protein_synthesis_score": 6.63,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 15.5,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00236 | 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": 55,
"protein_synthesis_score": 7.31,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 16.1,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00237 | 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": 51,
"protein_synthesis_score": 7.12,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 9.1,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00238 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 40,
"protein_synthesis_score": 9.08,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 6.5,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00239 | 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": 34,
"protein_synthesis_score": 9.97,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 12.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00240 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, 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": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 50,
"protein_synthesis_score": 9.83,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 5.9,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00241 | 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": 45,
"protein_synthesis_score": 7.87,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.6,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00242 | 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": 35,
"protein_synthesis_score": 6.17,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 8.1,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00243 | 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": 33,
"protein_synthesis_score": 8.04,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.5,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00244 | 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": 29,
"protein_synthesis_score": 6.66,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.3,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00245 | 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": 46,
"protein_synthesis_score": 7.77,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 5.5,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00246 | 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": 7.94,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.7,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00247 | 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": 50,
"protein_synthesis_score": 7.96,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 16,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00248 | 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": 22,
"protein_synthesis_score": 9.1,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.5,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00249 | 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": 30,
"protein_synthesis_score": 6.37,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 13.1,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00250 | 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": 43,
"protein_synthesis_score": 9.89,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 14.7,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00251 | 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": 54,
"protein_synthesis_score": 8.03,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 8,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00252 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | Perform 3 sets of 9 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 39,
"protein_synthesis_score": 7.23,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00253 | 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": 59,
"protein_synthesis_score": 7.25,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 10.5,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00254 | 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": 27,
"protein_synthesis_score": 7.08,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 18.4,
"goal_tags": [
"Weight Loss",
"Strength"
]
} |
ex00255 | 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": 47,
"protein_synthesis_score": 6.29,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 9.2,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00256 | 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": 31,
"protein_synthesis_score": 8.88,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 5.5,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00257 | 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": 29,
"protein_synthesis_score": 6.54,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 16.6,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00258 | Deadlift | A powerful compound lift targeting the posterior chain including the glutes, hamstrings, and lower back. | Perform 3 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Hamstrings",
"secondary": [
"Gluteus Maximus",
"Erector Spinae"
]
} | {
"calories_burned_estimate": 51,
"protein_synthesis_score": 7.84,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 14.9,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00259 | 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": 46,
"protein_synthesis_score": 6.51,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.4,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00260 | 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": 57,
"protein_synthesis_score": 8.25,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 13.4,
"goal_tags": [
"Weight Loss",
"Hypertrophy"
]
} |
ex00261 | 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": 60,
"protein_synthesis_score": 6.51,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 6.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00262 | 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": 49,
"protein_synthesis_score": 6.12,
"recommended_protein_intake_postworkout_g": 26
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14.3,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00263 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | 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": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 53,
"protein_synthesis_score": 6.73,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 14.6,
"goal_tags": [
"Endurance",
"Weight Loss"
]
} |
ex00264 | 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": 28,
"protein_synthesis_score": 7.89,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.7,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00265 | Barbell Bench Press | A compound chest exercise that also works shoulders and triceps. Great for upper body strength. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Pectoralis Major",
"secondary": [
"Triceps Brachii",
"Anterior Deltoid"
]
} | {
"calories_burned_estimate": 51,
"protein_synthesis_score": 7.11,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 11.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00266 | 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": 48,
"protein_synthesis_score": 9.38,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 7.4,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00267 | 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": 35,
"protein_synthesis_score": 8.68,
"recommended_protein_intake_postworkout_g": 24
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 10.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00268 | 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": 36,
"protein_synthesis_score": 7.87,
"recommended_protein_intake_postworkout_g": 33
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8,
"goal_tags": [
"Mobility",
"Strength"
]
} |
ex00269 | 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": 40,
"protein_synthesis_score": 8.16,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 11.2,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00270 | 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": 55,
"protein_synthesis_score": 6.86,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Beginner",
"duration_minutes": 10.3,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00271 | Squat | A foundational lower-body exercise that strengthens the quads, glutes, and hamstrings. | Perform 4 sets of 8 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Quadriceps",
"secondary": [
"Gluteus Maximus",
"Hamstrings"
]
} | {
"calories_burned_estimate": 52,
"protein_synthesis_score": 7.07,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 14,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00272 | 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": 27,
"protein_synthesis_score": 9.3,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 11.3,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00273 | 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": 40,
"protein_synthesis_score": 8.19,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Beginner",
"duration_minutes": 12.1,
"goal_tags": [
"Strength",
"Hypertrophy"
]
} |
ex00274 | 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": 25,
"protein_synthesis_score": 7.73,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 9.8,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00275 | 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": 26,
"protein_synthesis_score": 9.18,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 7.2,
"goal_tags": [
"Endurance",
"Mobility"
]
} |
ex00276 | 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": 39,
"protein_synthesis_score": 7.57,
"recommended_protein_intake_postworkout_g": 23
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 17.3,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00277 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 5 sets of 14 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 24,
"protein_synthesis_score": 7.42,
"recommended_protein_intake_postworkout_g": 27
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.1,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00278 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 4 sets of 11 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 34,
"protein_synthesis_score": 6.83,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Advanced",
"duration_minutes": 19.2,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00279 | Plank | An isometric core exercise that builds endurance in the abs and lower back. | Perform 4 sets of 13 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Rectus Abdominis",
"secondary": [
"Transverse Abdominis",
"Obliques"
]
} | {
"calories_burned_estimate": 30,
"protein_synthesis_score": 6.35,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 13.2,
"goal_tags": [
"Mobility",
"Weight Loss"
]
} |
ex00280 | 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": 26,
"protein_synthesis_score": 7.22,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 15.7,
"goal_tags": [
"Endurance",
"Hypertrophy"
]
} |
ex00281 | Lat Pulldown | Targets the latissimus dorsi to build back width and improve upper body strength. | Perform 5 sets of 10 reps. Rest 60-90 seconds between sets. Focus on proper form and controlled movement. | [
"Improves functional strength",
"Enhances muscle coordination",
"Builds muscular endurance",
"Burns calories and supports fat loss"
] | {
"primary": "Latissimus Dorsi",
"secondary": [
"Biceps Brachii",
"Trapezius"
]
} | {
"calories_burned_estimate": 29,
"protein_synthesis_score": 8.89,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 18.7,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00282 | 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": 27,
"protein_synthesis_score": 9.14,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.6,
"goal_tags": [
"Weight Loss",
"Endurance"
]
} |
ex00283 | 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": 35,
"protein_synthesis_score": 8.74,
"recommended_protein_intake_postworkout_g": 22
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 8.6,
"goal_tags": [
"Strength",
"Mobility"
]
} |
ex00284 | 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": 43,
"protein_synthesis_score": 7.53,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 10.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00285 | 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": 56,
"protein_synthesis_score": 7.97,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 5.9,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00286 | 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": 22,
"protein_synthesis_score": 8.49,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 6.6,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00287 | 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": 54,
"protein_synthesis_score": 8.54,
"recommended_protein_intake_postworkout_g": 35
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 13.8,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00288 | 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": 44,
"protein_synthesis_score": 8.61,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 17.1,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00289 | 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": 28,
"protein_synthesis_score": 6.24,
"recommended_protein_intake_postworkout_g": 29
} | {
"category": "Leg",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 18.7,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00290 | 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": 39,
"protein_synthesis_score": 7.13,
"recommended_protein_intake_postworkout_g": 34
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 9.3,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
ex00291 | 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": 31,
"protein_synthesis_score": 9.26,
"recommended_protein_intake_postworkout_g": 32
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 15.5,
"goal_tags": [
"Weight Loss",
"Mobility"
]
} |
ex00292 | 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": 51,
"protein_synthesis_score": 6.92,
"recommended_protein_intake_postworkout_g": 20
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 7.7,
"goal_tags": [
"Mobility",
"Hypertrophy"
]
} |
ex00293 | 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": 9.58,
"recommended_protein_intake_postworkout_g": 28
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 6.4,
"goal_tags": [
"Hypertrophy",
"Strength"
]
} |
ex00294 | 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": 42,
"protein_synthesis_score": 7.9,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Beginner",
"duration_minutes": 19.6,
"goal_tags": [
"Hypertrophy",
"Mobility"
]
} |
ex00295 | 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": 45,
"protein_synthesis_score": 9.36,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Intermediate",
"duration_minutes": 7.2,
"goal_tags": [
"Strength",
"Weight Loss"
]
} |
ex00296 | 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": 20,
"protein_synthesis_score": 8.67,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 14.1,
"goal_tags": [
"Strength",
"Endurance"
]
} |
ex00297 | 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": 47,
"protein_synthesis_score": 9.94,
"recommended_protein_intake_postworkout_g": 31
} | {
"category": "Core",
"equipment": "Bodyweight",
"difficulty": "Advanced",
"duration_minutes": 13.2,
"goal_tags": [
"Hypertrophy",
"Weight Loss"
]
} |
ex00298 | 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": 42,
"protein_synthesis_score": 6.41,
"recommended_protein_intake_postworkout_g": 25
} | {
"category": "Pull",
"equipment": "Barbell",
"difficulty": "Intermediate",
"duration_minutes": 12.7,
"goal_tags": [
"Mobility",
"Endurance"
]
} |
ex00299 | 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": 7.24,
"recommended_protein_intake_postworkout_g": 30
} | {
"category": "Pull",
"equipment": "Machine",
"difficulty": "Intermediate",
"duration_minutes": 6,
"goal_tags": [
"Endurance",
"Strength"
]
} |
ex00300 | 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": 53,
"protein_synthesis_score": 7.5,
"recommended_protein_intake_postworkout_g": 21
} | {
"category": "Push",
"equipment": "Barbell",
"difficulty": "Advanced",
"duration_minutes": 12.1,
"goal_tags": [
"Hypertrophy",
"Endurance"
]
} |
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