Routine
listlengths 7
7
| Context
stringclasses 3
values |
---|---|
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for beginner |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for intermediate |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for advanced |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for beginner |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for intermediate |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for advanced |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for beginner |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for intermediate |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for advanced |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for beginner |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for intermediate |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for advanced |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for beginner |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for intermediate |
[
{
"Day": 1,
"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
}
],
"Type": "Push"
},
{
"Day": 2,
"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
}
],
"Type": "Pull"
},
{
"Day": 3,
"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
}
],
"Type": "Legs"
},
{
"Day": 4,
"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
}
],
"Type": "Push"
},
{
"Day": 5,
"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
}
],
"Type": "Pull"
},
{
"Day": 6,
"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
}
],
"Type": "Legs"
},
{
"Day": 7,
"Exercises": [],
"Type": "Rest"
}
] | Workout routine for advanced |
README.md exists but content is empty.
Use the Edit dataset card button to edit it.
- Downloads last month
- 1