Daily Workout

11/22/2025: Returning old workout
11/22/2025: Building workout with options WorkoutsPerWeek=6
11/22/2025: Returning old workout
11/22/2025: Building workout with options WorkoutsPerWeek=6
11/22/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
11/22/2025: Building workout with options WorkoutsPerWeek=6
11/22/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
03/21/2025: Building workout with options WorkoutsPerWeek=6
03/21/2025: Returning old workout
11/22/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 10]
[Abdominals, -6]
[ErectorSpinae, 0]
[HipFlexors, -4]
[GluteMax, -20]
[Hamstrings, -2]
[Quadriceps, -9]
[Pectorals, 12]
[Trapezius, -1]
[LatissimusDorsi, 6]
[Forearms, 7]
[GluteMedMin, 0]
[HipAdductors, 8]
[Calves, -2]
[Biceps, -3]
[Triceps, -11]
[RotatorCuffs, 1]
[SerratusAnterior, -15]
[Rhomboids, -12]
[FrontDelt, -10]
[LatDelt, -13]
[RearDelt, -17]
[TibialisAnterior, -4]
Weekly muscles TUL:
[Obliques, 54]
[Abdominals, 37]
[ErectorSpinae, 43]
[HipFlexors, 39]
[GluteMax, 23]
[Hamstrings, 41]
[Quadriceps, 34]
[Pectorals, 55]
[Trapezius, 42]
[LatissimusDorsi, 49]
[Forearms, 51]
[GluteMedMin, 44]
[HipAdductors, 52]
[Calves, 41]
[Biceps, 40]
[Triceps, 32]
[RotatorCuffs, 44]
[SerratusAnterior, 28]
[Rhomboids, 31]
[FrontDelt, 33]
[LatDelt, 30]
[RearDelt, 26]
[TibialisAnterior, 40]
Mobility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Strength targets:
[Obliques, 120..160]
[Abdominals, 110..150]
[ErectorSpinae, 100..140]
[HipFlexors, 90..130]
[GluteMax, 90..130]
[Hamstrings, 80..120]
[Quadriceps, 80..120]
[Pectorals, 80..120]
[Trapezius, 80..120]
[LatissimusDorsi, 80..120]
[Forearms, 70..110]
[GluteMedMin, 60..100]
[HipAdductors, 60..100]
[Calves, 50..90]
[Biceps, 40..80]
[Triceps, 40..80]
[RotatorCuffs, 30..70]
[SerratusAnterior, 30..70]
[Rhomboids, 30..70]
[FrontDelt, 20..60]
[LatDelt, 20..60]
[RearDelt, 20..60]
[TibialisAnterior, 10..50]
Flexibility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
11/22/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 14]
[Abdominals, -2]
[ErectorSpinae, 4]
[HipFlexors, -4]
[GluteMax, -20]
[Hamstrings, -2]
[Quadriceps, -9]
[Pectorals, 12]
[Trapezius, -1]
[LatissimusDorsi, 6]
[Forearms, 7]
[GluteMedMin, 0]
[HipAdductors, 8]
[Calves, -2]
[Biceps, -3]
[Triceps, -11]
[RotatorCuffs, 1]
[SerratusAnterior, -15]
[Rhomboids, -12]
[FrontDelt, -10]
[LatDelt, -13]
[RearDelt, -17]
[TibialisAnterior, -4]
Muscle targets TUL for Core:
[Obliques, 48]
[Abdominals, 37]
[ErectorSpinae, 43]
[HipFlexors, 39]
[GluteMax, 23]
[Hamstrings, 41]
[Quadriceps, 34]
[Pectorals, 48]
[Trapezius, 42]
[LatissimusDorsi, 48]
[Forearms, 48]
[GluteMedMin, 44]
[HipAdductors, 48]
[Calves, 41]
[Biceps, 40]
[Triceps, 32]
[RotatorCuffs, 44]
[SerratusAnterior, 28]
[Rhomboids, 31]
[FrontDelt, 33]
[LatDelt, 30]
[RearDelt, 26]
[TibialisAnterior, 40]
Muscle groups for Functional:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle groups for Accessory:
Forearms, RotatorCuffs, Pectorals
Muscle targets RDA for Accessory:
[Obliques, 5]
[Abdominals, -11]
[ErectorSpinae, -5]
[HipFlexors, -4]
[GluteMax, -20]
[Hamstrings, -2]
[Quadriceps, -9]
[Pectorals, 12]
[Trapezius, -1]
[LatissimusDorsi, 6]
[Forearms, 11]
[GluteMedMin, 0]
[HipAdductors, 8]
[Calves, -2]
[Biceps, -9]
[Triceps, -17]
[RotatorCuffs, 5]
[SerratusAnterior, -15]
[Rhomboids, -12]
[FrontDelt, -22]
[LatDelt, -13]
[RearDelt, -23]
[TibialisAnterior, -4]
Muscle targets TUL for Accessory:
[Obliques, 48]
[Abdominals, 32]
[ErectorSpinae, 38]
[HipFlexors, 39]
[GluteMax, 23]
[Hamstrings, 41]
[Quadriceps, 34]
[Pectorals, 43]
[Trapezius, 42]
[LatissimusDorsi, 48]
[Forearms, 47]
[GluteMedMin, 44]
[HipAdductors, 48]
[Calves, 41]
[Biceps, 34]
[Triceps, 14]
[RotatorCuffs, 40]
[SerratusAnterior, 16]
[Rhomboids, 31]
[FrontDelt, 9]
[LatDelt, 18]
[RearDelt, 20]
[TibialisAnterior, 40]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, Triceps, Pectorals, SerratusAnterior
Muscle targets RDA for WarmupActivation:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for WarmupActivation:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for WarmupPotentiation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, Triceps, Pectorals, SerratusAnterior
Muscle groups for WarmupRaise:
Abdominals, Obliques, ErectorSpinae, GluteMax, GluteMedMin, Glutes, Hamstrings, Quadriceps, FrontDelt, LatDelt, RearDelt, Deltoids, Pectorals, Trapezius, LatissimusDorsi, HipFlexors, HipAdductors, Biceps, Triceps, Calves, Forearms, Rhomboids, RotatorCuffs, SerratusAnterior, TibialisAnterior
Muscle groups for CooldownStabilization:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle groups for CooldownStretching:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle targets RDA for CooldownStretching:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for CooldownStretching:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm