|
[
|
|
{
|
|
"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": []
|
|
}
|
|
]
|
|
}
|
|
] |