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Features
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Current Workout
Wednesday, 11 December 2024
Upcoming Workouts
Your next workout will send in 6 hours
Mobility
Thursday
Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core
Lower Body, Core
Friday
Squat, Lunge
Upper Body Pull, Core
Saturday
Horizontal Pull, Vertical Pull
Upper Body Push, Core
Sunday
Horizontal Push, Vertical Push
Lower Body, Core
Monday
Hip Extension
Upper Body, Core
Tuesday
Carry, Rotation
Lower Body, Core
Wednesday
Squat, Lunge
Past Workouts
Lower Body, Core
12/10/2024
Hip Extension
Upper Body Push, Core
12/09/2024
Horizontal Push, Vertical Push
Upper Body Pull, Core
12/08/2024
Horizontal Pull, Vertical Pull
Lower Body, Core
12/07/2024
Squat, Lunge
Upper Body, Core
12/06/2024
Carry, Rotation
Mobility
12/05/2024
Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core
Lower Body, Core
12/04/2024
Hip Extension
Workout Split
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Upper Body Pull, CoreHorizontal Pull, Vertical Pull
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Upper Body Push, CoreHorizontal Push, Vertical Push
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Lower Body, CoreHip Extension
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Upper Body, CoreCarry, Rotation
-
Lower Body, CoreSquat, Lunge
Customize how much each muscle is being strengthened. Workouts are automatically adjusted to remove muscle imbalances.
Weekly Training Volume Targets
12 week rolling average
Abdominals
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Spinal Erectors
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Obliques
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Glute Max
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Hip Flexors
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Hamstrings
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Latissimus Dorsi
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Pectorals
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Quadriceps
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Trapezius
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Forearms
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Glute Med/Min
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Hip Adductors
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Calves
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Biceps
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Triceps
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Rhomboids
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Rotator Cuffs
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Serratus Anterior
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Front Deltoid
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Lateral Deltoid
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Rear Deltoid
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Tibialis Anterior
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Full Body
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Workouts are being automatically adjusted to match your muscle targets.
Too much training volume per week can lead to joint pain and overuse injuries. Too little training volume per week may not result in any noticeable strength gain. Beginner lifters should skew towards the lower end of the range.
Only functional, accessory, and core exercises are used in the calculation for this feature. Only muscle groups that are targeted by your current workout split are able to be adjusted.
Your next deload week will start in 60 days.
Deloads are weeks of lower intensity workouts. Used to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.
You are working out for 6 days each week.
For your Push/Pull/Legs/Upper/Lower workout split, aim for between 5 and 6 workouts per week. Too many workouts per week does not allow for enough recovery time and can lead to joint pain and overuse injuries. Too few workouts per week may not result in any noticeable strength gain. Beginner lifters should skew towards the lower end of the range.
The program Obtainium can be used for automatic updates.
Ignored Exercises 11
Arm Wall Slides
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
BJJ Quad Stretch
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Diagonals
Manage
Banded Diagonals
4 sets of 15-30s (ea. side)
Doorway Stretches
Hamstring Curls
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
Standing Hamstring Curl
2 sets of 12-15 reps
Heel Walk
Legs Up the Wall
Manage
4 sets of 15-30s holds
Scapular Retraction
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
The Saw
Manage
4 sets of 15-30s
Walking
Walking Figure 4
Manage