| [ | |
| { | |
| "Context": "Workout routine for beginner", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "10 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "5 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "10 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "7 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "7 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Barbell Shrugs", | |
| "Reps": "8 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "10 - 13", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for intermediate", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "5 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Reverse Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "T-bar Rows", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "10 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "5 - 7", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for advanced", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "9 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "10 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "8 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "10 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "8 - 13", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for beginner", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "8 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "7 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for intermediate", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "8 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 9", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "7 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "T-bar Rows", | |
| "Reps": "7 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Reverse Curls", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for advanced", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "7 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "10 - 15", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "9 - 14", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "5 - 7", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "10 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for beginner", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "8 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "8 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Barbell Shrugs", | |
| "Reps": "9 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "7 - 12", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "5 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for intermediate", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "T-bar Rows", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "8 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "9 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "9 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for advanced", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "10 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "10 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "8 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for beginner", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "8 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Barbell Shrugs", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "10 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "8 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "9 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "10 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "9 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Goblet Squats", | |
| "Reps": "9 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for intermediate", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Reverse Curls", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "7 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "5 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "5 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "5 - 7", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "6 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "T-bar Rows", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Reverse Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "9 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for advanced", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "8 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "10 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "6 - 8", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "6 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "10 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for beginner", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "7 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "6 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "10 - 15", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Barbell Shrugs", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Single Arm Rows", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "10 - 15", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "9 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 13", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Press", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pec Deck", | |
| "Reps": "10 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Barbell Bench Press", | |
| "Reps": "10 - 15", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Overhead Dumbbell Extensions", | |
| "Reps": "9 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 13", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Barbell Shrugs", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Seated Cable Rows", | |
| "Reps": "10 - 15", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Curls", | |
| "Reps": "8 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Reverse Pec Deck", | |
| "Reps": "7 - 11", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "10 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Bodyweight Squats", | |
| "Reps": "10 - 14", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "6 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "5 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Glute Bridges", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for intermediate", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "8 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "10 - 14", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Lunges", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "10 - 12", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "6 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hamstring Curls", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Barbell Press", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Pullover", | |
| "Reps": "8 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "7 - 11", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Preacher Curls", | |
| "Reps": "8 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Rear Delt Flyes", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Reverse Curls", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "5 - 7", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "T-bar Rows", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "8 - 13", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Romanian Deadlift", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf Raises", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "10 - 15", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 8", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Press", | |
| "Reps": "8 - 11", | |
| "Sets": 2 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| }, | |
| { | |
| "Context": "Workout routine for advanced", | |
| "Routine": [ | |
| { | |
| "Day": 1, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "8 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Lateral Raises", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "5 - 9", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 2, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "8 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Face Pulls", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "6 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "6 - 10", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "7 - 9", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 3, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "7 - 9", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "8 - 11", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 8", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "6 - 9", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 4, | |
| "Type": "Push", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Dumbbell Bench Press", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Incline Dumbbell Press", | |
| "Reps": "6 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Tricep Pushdowns", | |
| "Reps": "9 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Chest Flyes", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Dumbbell Lateral Raises", | |
| "Reps": "9 - 12", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Skull Crushers", | |
| "Reps": "9 - 11", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Military Press", | |
| "Reps": "8 - 11", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 5, | |
| "Type": "Pull", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Bent Over Rows", | |
| "Reps": "10 - 13", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Deadlifts", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Cable Curls", | |
| "Reps": "6 - 11", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Hammer Curls", | |
| "Reps": "7 - 12", | |
| "Sets": 4 | |
| }, | |
| { | |
| "Exercise": "Incline Curls", | |
| "Reps": "9 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Single Arm Pulldowns", | |
| "Reps": "7 - 9", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Pull-Ups", | |
| "Reps": "7 - 10", | |
| "Sets": 3 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 6, | |
| "Type": "Legs", | |
| "Exercises": [ | |
| { | |
| "Exercise": "Squats", | |
| "Reps": "6 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Leg Extensions", | |
| "Reps": "5 - 8", | |
| "Sets": 3 | |
| }, | |
| { | |
| "Exercise": "Hip Thrust", | |
| "Reps": "10 - 15", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Sitting Calf RaisesSitting Hamstring Curls", | |
| "Reps": "10 - 14", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Bulgarian Split Squats", | |
| "Reps": "7 - 10", | |
| "Sets": 2 | |
| }, | |
| { | |
| "Exercise": "Standing Calf Raises", | |
| "Reps": "5 - 10", | |
| "Sets": 4 | |
| } | |
| ] | |
| }, | |
| { | |
| "Day": 7, | |
| "Type": "Rest", | |
| "Exercises": [] | |
| } | |
| ] | |
| } | |
| ] |