Daily Workout

05/18/2026: Building workout with options WorkoutsPerWeek=6
05/18/2026: Returning old workout
05/18/2026: Building workout with options WorkoutsPerWeek=6
05/18/2026: Returning old workout
08/31/2024: Building workout with options WorkoutsPerWeek=6
08/31/2024: Returning no workout
05/18/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 8]
[Abdominals, 2]
[ErectorSpinae, 0]
[HipFlexors, 6]
[GluteMax, -2]
[Hamstrings, -11]
[Quadriceps, -7]
[Pectorals, 8]
[Trapezius, -3]
[LatissimusDorsi, 1]
[Forearms, 4]
[GluteMedMin, 3]
[HipAdductors, -1]
[Calves, 5]
[Biceps, -9]
[Triceps, -26]
[RotatorCuffs, -8]
[SerratusAnterior, -19]
[Rhomboids, -14]
[FrontDelt, -14]
[LatDelt, -9]
[RearDelt, -21]
[TibialisAnterior, -6]
Weekly muscles TUL:
[Obliques, 52]
[Abdominals, 45]
[ErectorSpinae, 43]
[HipFlexors, 49]
[GluteMax, 41]
[Hamstrings, 32]
[Quadriceps, 36]
[Pectorals, 51]
[Trapezius, 40]
[LatissimusDorsi, 44]
[Forearms, 48]
[GluteMedMin, 47]
[HipAdductors, 43]
[Calves, 48]
[Biceps, 34]
[Triceps, 17]
[RotatorCuffs, 35]
[SerratusAnterior, 24]
[Rhomboids, 29]
[FrontDelt, 29]
[LatDelt, 34]
[RearDelt, 22]
[TibialisAnterior, 38]
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]
05/18/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 24]
[Abdominals, 24]
[ErectorSpinae, 24]
[HipFlexors, 0]
[GluteMax, -2]
[Hamstrings, -11]
[Quadriceps, -7]
[Pectorals, 0]
[Trapezius, -3]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, -1]
[Calves, 0]
[Biceps, -9]
[Triceps, -26]
[RotatorCuffs, -8]
[SerratusAnterior, -19]
[Rhomboids, -14]
[FrontDelt, -14]
[LatDelt, -9]
[RearDelt, -21]
[TibialisAnterior, -6]
Muscle targets TUL for Core:
[Obliques, 48]
[Abdominals, 45]
[ErectorSpinae, 43]
[HipFlexors, 48]
[GluteMax, 41]
[Hamstrings, 32]
[Quadriceps, 36]
[Pectorals, 48]
[Trapezius, 40]
[LatissimusDorsi, 44]
[Forearms, 48]
[GluteMedMin, 47]
[HipAdductors, 43]
[Calves, 48]
[Biceps, 34]
[Triceps, 17]
[RotatorCuffs, 35]
[SerratusAnterior, 24]
[Rhomboids, 29]
[FrontDelt, 29]
[LatDelt, 34]
[RearDelt, 22]
[TibialisAnterior, 38]
Muscle groups for Accessory:
Forearms, LatissimusDorsi, Pectorals
Muscle targets RDA for Accessory:
[Obliques, -24]
[Abdominals, -24]
[ErectorSpinae, -24]
[HipFlexors, 0]
[GluteMax, -2]
[Hamstrings, -11]
[Quadriceps, -7]
[Pectorals, 24]
[Trapezius, 9]
[LatissimusDorsi, 24]
[Forearms, 24]
[GluteMedMin, 0]
[HipAdductors, -7]
[Calves, 0]
[Biceps, 3]
[Triceps, -14]
[RotatorCuffs, 0]
[SerratusAnterior, -7]
[Rhomboids, -2]
[FrontDelt, -2]
[LatDelt, -3]
[RearDelt, -9]
[TibialisAnterior, -6]
Muscle targets TUL for Accessory:
[Obliques, 25]
[Abdominals, 18]
[ErectorSpinae, 16]
[HipFlexors, 27]
[GluteMax, 19]
[Hamstrings, 10]
[Quadriceps, 14]
[Pectorals, 29]
[Trapezius, 18]
[LatissimusDorsi, 22]
[Forearms, 26]
[GluteMedMin, 25]
[HipAdductors, 15]
[Calves, 26]
[Biceps, 12]
[Triceps, -4]
[RotatorCuffs, 13]
[SerratusAnterior, 2]
[Rhomboids, 7]
[FrontDelt, 7]
[LatDelt, 6]
[RearDelt, 0]
[TibialisAnterior, 16]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, 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, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, 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, 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