Daily Workout

06/05/2025: Building workout with options WorkoutsPerWeek=6
06/05/2025: Returning old workout
05/31/2025: Building workout with options WorkoutsPerWeek=6
05/31/2025: Returning old workout
02/03/2025: Building workout with options WorkoutsPerWeek=6
02/03/2025: Returning old workout
06/06/2025: Building workout with options WorkoutsPerWeek=6
06/06/2025: Returning old workout
06/01/2025: Building workout with options WorkoutsPerWeek=6
06/01/2025: Returning old workout
06/01/2025: Building workout with options WorkoutsPerWeek=6
06/01/2025: Returning old workout
05/24/2025: Building workout with options WorkoutsPerWeek=6
05/24/2025: Returning old workout
05/25/2025: Building workout with options WorkoutsPerWeek=6
05/25/2025: Returning old workout
06/03/2025: Building workout with options WorkoutsPerWeek=6
06/03/2025: Returning old workout
08/01/2025: Building workout with options WorkoutsPerWeek=6
08/01/2025: Returning old workout
08/01/2025: Building workout with options WorkoutsPerWeek=6
08/01/2025: Returning old workout
08/01/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -9]
[ErectorSpinae, -19]
[Obliques, -19]
[HipFlexors, -12]
[GluteMax, 0]
[Hamstrings, 1]
[Quadriceps, -8]
[Pectorals, 0]
[Trapezius, -9]
[LatissimusDorsi, 0]
[Forearms, -8]
[GluteMedMin, 5]
[HipAdductors, 5]
[Calves, 3]
[Biceps, -8]
[Triceps, -26]
[RotatorCuffs, -3]
[SerratusAnterior, -16]
[Rhomboids, -13]
[FrontDelt, -5]
[LatDelt, -13]
[RearDelt, -5]
[TibialisAnterior, -7]
Weekly muscles TUL:
[Abdominals, 21]
[ErectorSpinae, 11]
[Obliques, 11]
[HipFlexors, 18]
[GluteMax, 30]
[Hamstrings, 31]
[Quadriceps, 22]
[Pectorals, 30]
[Trapezius, 21]
[LatissimusDorsi, 30]
[Forearms, 22]
[GluteMedMin, 35]
[HipAdductors, 35]
[Calves, 33]
[Biceps, 22]
[Triceps, 4]
[RotatorCuffs, 27]
[SerratusAnterior, 14]
[Rhomboids, 17]
[FrontDelt, 25]
[LatDelt, 17]
[RearDelt, 25]
[TibialisAnterior, 23]
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:
[Abdominals, 120..160]
[ErectorSpinae, 110..150]
[Obliques, 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]
08/01/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 1]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Core:
[Abdominals, 22]
[ErectorSpinae, 12]
[Obliques, 12]
[HipFlexors, 18]
[GluteMax, 30]
[Hamstrings, 31]
[Quadriceps, 22]
[Pectorals, 30]
[Trapezius, 21]
[LatissimusDorsi, 30]
[Forearms, 22]
[GluteMedMin, 35]
[HipAdductors, 35]
[Calves, 33]
[Biceps, 22]
[Triceps, 4]
[RotatorCuffs, 27]
[SerratusAnterior, 14]
[Rhomboids, 17]
[FrontDelt, 25]
[LatDelt, 17]
[RearDelt, 25]
[TibialisAnterior, 23]
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:
Calves, Hamstrings, HipAdductors, GluteMax, GluteMedMin
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, -1]
[HipFlexors, 1]
[GluteMax, -1]
[Hamstrings, 0]
[Quadriceps, -1]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 1]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Abdominals, 20]
[ErectorSpinae, 10]
[Obliques, 10]
[HipFlexors, 19]
[GluteMax, 29]
[Hamstrings, 31]
[Quadriceps, 21]
[Pectorals, 30]
[Trapezius, 21]
[LatissimusDorsi, 30]
[Forearms, 22]
[GluteMedMin, 36]
[HipAdductors, 36]
[Calves, 34]
[Biceps, 22]
[Triceps, 4]
[RotatorCuffs, 27]
[SerratusAnterior, 14]
[Rhomboids, 17]
[FrontDelt, 25]
[LatDelt, 17]
[RearDelt, 25]
[TibialisAnterior, 24]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
Muscle targets RDA for WarmupActivation:
[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]
Muscle targets TUL for WarmupActivation:
[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]
Muscle groups for WarmupPotentiation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
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, 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]
Muscle targets TUL for CooldownStretching:
[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]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm