Daily Workout

01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
05/23/2025: Building workout with options WorkoutsPerWeek=6
05/23/2025: Returning old workout
05/26/2025: Building workout with options WorkoutsPerWeek=6
05/26/2025: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
01/20/2026: Returning old workout
01/20/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 2]
[Abdominals, -6]
[ErectorSpinae, -2]
[HipFlexors, 3]
[GluteMax, -18]
[Hamstrings, -12]
[Quadriceps, -8]
[Pectorals, 6]
[Trapezius, -6]
[LatissimusDorsi, 1]
[Forearms, 0]
[GluteMedMin, -13]
[HipAdductors, -9]
[Calves, 4]
[Biceps, -9]
[Triceps, -13]
[RotatorCuffs, -8]
[SerratusAnterior, -18]
[Rhomboids, -12]
[FrontDelt, -9]
[LatDelt, -18]
[RearDelt, -18]
[TibialisAnterior, -7]
Weekly muscles TUL:
[Obliques, 46]
[Abdominals, 37]
[ErectorSpinae, 41]
[HipFlexors, 46]
[GluteMax, 25]
[Hamstrings, 31]
[Quadriceps, 35]
[Pectorals, 49]
[Trapezius, 37]
[LatissimusDorsi, 44]
[Forearms, 44]
[GluteMedMin, 31]
[HipAdductors, 35]
[Calves, 47]
[Biceps, 34]
[Triceps, 30]
[RotatorCuffs, 35]
[SerratusAnterior, 25]
[Rhomboids, 31]
[FrontDelt, 34]
[LatDelt, 25]
[RearDelt, 25]
[TibialisAnterior, 37]
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]
01/20/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 6]
[Abdominals, -2]
[ErectorSpinae, 2]
[HipFlexors, 3]
[GluteMax, -18]
[Hamstrings, -12]
[Quadriceps, -8]
[Pectorals, 6]
[Trapezius, -6]
[LatissimusDorsi, 1]
[Forearms, 0]
[GluteMedMin, -13]
[HipAdductors, -9]
[Calves, 4]
[Biceps, -9]
[Triceps, -13]
[RotatorCuffs, -8]
[SerratusAnterior, -18]
[Rhomboids, -12]
[FrontDelt, -9]
[LatDelt, -18]
[RearDelt, -18]
[TibialisAnterior, -7]
Muscle targets TUL for Core:
[Obliques, 46]
[Abdominals, 37]
[ErectorSpinae, 41]
[HipFlexors, 46]
[GluteMax, 25]
[Hamstrings, 31]
[Quadriceps, 35]
[Pectorals, 48]
[Trapezius, 37]
[LatissimusDorsi, 44]
[Forearms, 44]
[GluteMedMin, 31]
[HipAdductors, 35]
[Calves, 47]
[Biceps, 34]
[Triceps, 30]
[RotatorCuffs, 35]
[SerratusAnterior, 25]
[Rhomboids, 31]
[FrontDelt, 34]
[LatDelt, 25]
[RearDelt, 25]
[TibialisAnterior, 37]
Muscle groups for Functional:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, Peroneals, Scalenes, 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, HipFlexors
Muscle targets RDA for Accessory:
[Obliques, -3]
[Abdominals, -11]
[ErectorSpinae, -9]
[HipFlexors, 9]
[GluteMax, -18]
[Hamstrings, -12]
[Quadriceps, 4]
[Pectorals, 6]
[Trapezius, -6]
[LatissimusDorsi, -5]
[Forearms, 0]
[GluteMedMin, -1]
[HipAdductors, 3]
[Calves, 4]
[Biceps, -9]
[Triceps, -13]
[RotatorCuffs, -8]
[SerratusAnterior, -18]
[Rhomboids, -18]
[FrontDelt, -9]
[LatDelt, -18]
[RearDelt, -18]
[TibialisAnterior, 5]
Muscle targets TUL for Accessory:
[Obliques, 41]
[Abdominals, 32]
[ErectorSpinae, 34]
[HipFlexors, 40]
[GluteMax, 13]
[Hamstrings, 19]
[Quadriceps, 35]
[Pectorals, 48]
[Trapezius, 37]
[LatissimusDorsi, 38]
[Forearms, 44]
[GluteMedMin, 31]
[HipAdductors, 35]
[Calves, 35]
[Biceps, 34]
[Triceps, 30]
[RotatorCuffs, 35]
[SerratusAnterior, 25]
[Rhomboids, 25]
[FrontDelt, 34]
[LatDelt, 25]
[RearDelt, 25]
[TibialisAnterior, 37]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
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, 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, Peroneals, Scalenes, 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, Peroneals, Scalenes, 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