id
string | exercise_name
string | muscle_groups
string | goal
string | sets
int64 | reps
int64 | equipment
string | difficulty_level
string | rest_time_seconds
int64 |
|---|---|---|---|---|---|---|---|---|
strength00000
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Dumbbell
|
Intermediate
| 120
|
strength00001
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Machine
|
Intermediate
| 60
|
strength00002
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Machine
|
Advanced
| 90
|
strength00003
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Barbell
|
Beginner
| 180
|
strength00004
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Dumbbell
|
Intermediate
| 60
|
strength00005
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Dumbbell
|
Advanced
| 180
|
strength00006
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Bodyweight
|
Intermediate
| 180
|
strength00007
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Machine
|
Intermediate
| 180
|
strength00008
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Dumbbell
|
Advanced
| 90
|
strength00009
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Bodyweight
|
Advanced
| 90
|
strength00010
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Bodyweight
|
Advanced
| 90
|
strength00011
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Dumbbell
|
Beginner
| 120
|
strength00012
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Machine
|
Advanced
| 90
|
strength00013
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Dumbbell
|
Advanced
| 90
|
strength00014
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Barbell
|
Intermediate
| 120
|
strength00015
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Machine
|
Advanced
| 120
|
strength00016
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Barbell
|
Advanced
| 120
|
strength00017
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Bodyweight
|
Advanced
| 60
|
strength00018
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Barbell
|
Intermediate
| 180
|
strength00019
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Machine
|
Intermediate
| 90
|
strength00020
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Intermediate
| 120
|
strength00021
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Bodyweight
|
Beginner
| 90
|
strength00022
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Bodyweight
|
Advanced
| 180
|
strength00023
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Barbell
|
Advanced
| 60
|
strength00024
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Machine
|
Intermediate
| 90
|
strength00025
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Machine
|
Advanced
| 90
|
strength00026
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Barbell
|
Intermediate
| 180
|
strength00027
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Barbell
|
Advanced
| 120
|
strength00028
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Bodyweight
|
Advanced
| 180
|
strength00029
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Barbell
|
Beginner
| 60
|
strength00030
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Bodyweight
|
Advanced
| 120
|
strength00031
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Dumbbell
|
Advanced
| 180
|
strength00032
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Bodyweight
|
Intermediate
| 120
|
strength00033
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Barbell
|
Intermediate
| 180
|
strength00034
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Barbell
|
Advanced
| 120
|
strength00035
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Dumbbell
|
Intermediate
| 90
|
strength00036
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Machine
|
Advanced
| 90
|
strength00037
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Dumbbell
|
Advanced
| 90
|
strength00038
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Dumbbell
|
Beginner
| 120
|
strength00039
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Machine
|
Intermediate
| 120
|
strength00040
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Machine
|
Intermediate
| 90
|
strength00041
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Barbell
|
Intermediate
| 90
|
strength00042
|
Leg Press
|
Quads, Hamstrings, Glutes
|
Strength & Size
| 4
| 10
|
Machine
|
Beginner
| 60
|
strength00043
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Advanced
| 180
|
strength00044
|
Leg Press
|
Quads, Hamstrings, Glutes
|
Strength & Size
| 4
| 10
|
Dumbbell
|
Beginner
| 180
|
strength00045
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Dumbbell
|
Intermediate
| 180
|
strength00046
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Bodyweight
|
Beginner
| 60
|
strength00047
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Machine
|
Advanced
| 90
|
strength00048
|
Leg Press
|
Quads, Hamstrings, Glutes
|
Strength & Size
| 4
| 10
|
Barbell
|
Intermediate
| 180
|
strength00049
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Dumbbell
|
Intermediate
| 120
|
strength00050
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Dumbbell
|
Beginner
| 90
|
strength00051
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Bodyweight
|
Intermediate
| 180
|
strength00052
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Machine
|
Advanced
| 90
|
strength00053
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Dumbbell
|
Beginner
| 120
|
strength00054
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Bodyweight
|
Advanced
| 180
|
strength00055
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Machine
|
Intermediate
| 180
|
strength00056
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Advanced
| 180
|
strength00057
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Dumbbell
|
Advanced
| 90
|
strength00058
|
Bench Press
|
Chest, Triceps, Shoulders
|
Power & Hypertrophy
| 4
| 8
|
Dumbbell
|
Advanced
| 60
|
strength00059
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Barbell
|
Intermediate
| 120
|
strength00060
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Bodyweight
|
Beginner
| 120
|
strength00061
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Machine
|
Intermediate
| 90
|
strength00062
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Dumbbell
|
Beginner
| 60
|
strength00063
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Bodyweight
|
Advanced
| 90
|
strength00064
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Barbell
|
Beginner
| 90
|
strength00065
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Machine
|
Intermediate
| 90
|
strength00066
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Intermediate
| 60
|
strength00067
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Bodyweight
|
Beginner
| 90
|
strength00068
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Dumbbell
|
Intermediate
| 90
|
strength00069
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Machine
|
Advanced
| 60
|
strength00070
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Machine
|
Beginner
| 180
|
strength00071
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Machine
|
Intermediate
| 90
|
strength00072
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Advanced
| 60
|
strength00073
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Bodyweight
|
Intermediate
| 120
|
strength00074
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Machine
|
Beginner
| 90
|
strength00075
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Barbell
|
Beginner
| 180
|
strength00076
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Bodyweight
|
Beginner
| 60
|
strength00077
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Dumbbell
|
Beginner
| 180
|
strength00078
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Barbell
|
Beginner
| 120
|
strength00079
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Dumbbell
|
Beginner
| 180
|
strength00080
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Bodyweight
|
Intermediate
| 90
|
strength00081
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Barbell
|
Beginner
| 120
|
strength00082
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Dumbbell
|
Advanced
| 90
|
strength00083
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Barbell
|
Beginner
| 120
|
strength00084
|
Deadlift
|
Hamstrings, Glutes, Lower Back
|
Strength
| 3
| 5
|
Bodyweight
|
Advanced
| 180
|
strength00085
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Barbell
|
Intermediate
| 60
|
strength00086
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Bodyweight
|
Intermediate
| 120
|
strength00087
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Dumbbell
|
Beginner
| 180
|
strength00088
|
Bent-over Row
|
Back, Lats, Rear Delts
|
Mass & Strength
| 4
| 10
|
Bodyweight
|
Advanced
| 120
|
strength00089
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Machine
|
Advanced
| 60
|
strength00090
|
Pull-up
|
Back, Biceps
|
Upper Body Strength
| 3
| 10
|
Machine
|
Intermediate
| 90
|
strength00091
|
Lunges
|
Glutes, Quads
|
Endurance & Stability
| 3
| 12
|
Machine
|
Intermediate
| 90
|
strength00092
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Barbell
|
Advanced
| 90
|
strength00093
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Barbell
|
Advanced
| 60
|
strength00094
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Dumbbell
|
Advanced
| 180
|
strength00095
|
Tricep Dip
|
Triceps, Chest
|
Toning & Strength
| 3
| 12
|
Dumbbell
|
Beginner
| 90
|
strength00096
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Barbell
|
Advanced
| 60
|
strength00097
|
Barbell Squat
|
Quads, Glutes, Lower Back
|
Muscle Mass
| 4
| 8
|
Machine
|
Intermediate
| 60
|
strength00098
|
Dumbbell Curl
|
Biceps
|
Hypertrophy
| 3
| 15
|
Barbell
|
Advanced
| 60
|
strength00099
|
Overhead Press
|
Shoulders, Triceps
|
Strength & Size
| 3
| 6
|
Barbell
|
Intermediate
| 60
|
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