Daily Workout

07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
06/10/2025: Building workout with options WorkoutsPerWeek=6
06/10/2025: Returning no workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
05/22/2025: Building workout with options WorkoutsPerWeek=6
05/22/2025: Returning no workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
05/18/2025: Building workout with options WorkoutsPerWeek=6
05/18/2025: Returning no workout
05/07/2025: Building workout with options WorkoutsPerWeek=6
05/07/2025: Returning no workout
05/27/2025: Building workout with options WorkoutsPerWeek=6
05/27/2025: Returning no workout
05/27/2025: Building workout with options WorkoutsPerWeek=6
05/27/2025: Returning no workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
07/10/2026: Returning old workout
07/10/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 10]
[Abdominals, -5]
[ErectorSpinae, -4]
[HipFlexors, -9]
[GluteMax, -6]
[Hamstrings, -5]
[Quadriceps, -8]
[Pectorals, 7]
[Trapezius, -4]
[LatissimusDorsi, -1]
[Forearms, -4]
[GluteMedMin, 1]
[HipAdductors, 0]
[Calves, -4]
[Biceps, -9]
[Triceps, -14]
[RotatorCuffs, -5]
[SerratusAnterior, -18]
[Rhomboids, -14]
[FrontDelt, -14]
[LatDelt, -15]
[RearDelt, -22]
[TibialisAnterior, -11]
Weekly muscles TUL:
[Obliques, 54]
[Abdominals, 38]
[ErectorSpinae, 39]
[HipFlexors, 34]
[GluteMax, 37]
[Hamstrings, 38]
[Quadriceps, 35]
[Pectorals, 50]
[Trapezius, 39]
[LatissimusDorsi, 42]
[Forearms, 40]
[GluteMedMin, 45]
[HipAdductors, 44]
[Calves, 39]
[Biceps, 34]
[Triceps, 29]
[RotatorCuffs, 38]
[SerratusAnterior, 25]
[Rhomboids, 29]
[FrontDelt, 29]
[LatDelt, 28]
[RearDelt, 21]
[TibialisAnterior, 33]
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]
07/10/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 14]
[Abdominals, -1]
[ErectorSpinae, 0]
[HipFlexors, -9]
[GluteMax, -6]
[Hamstrings, -5]
[Quadriceps, -8]
[Pectorals, 7]
[Trapezius, -4]
[LatissimusDorsi, -1]
[Forearms, -4]
[GluteMedMin, 1]
[HipAdductors, 0]
[Calves, -4]
[Biceps, -9]
[Triceps, -14]
[RotatorCuffs, -5]
[SerratusAnterior, -18]
[Rhomboids, -14]
[FrontDelt, -14]
[LatDelt, -15]
[RearDelt, -22]
[TibialisAnterior, -11]
Muscle targets TUL for Core:
[Obliques, 48]
[Abdominals, 38]
[ErectorSpinae, 39]
[HipFlexors, 34]
[GluteMax, 37]
[Hamstrings, 38]
[Quadriceps, 35]
[Pectorals, 48]
[Trapezius, 39]
[LatissimusDorsi, 42]
[Forearms, 40]
[GluteMedMin, 45]
[HipAdductors, 44]
[Calves, 39]
[Biceps, 34]
[Triceps, 29]
[RotatorCuffs, 38]
[SerratusAnterior, 25]
[Rhomboids, 29]
[FrontDelt, 29]
[LatDelt, 28]
[RearDelt, 21]
[TibialisAnterior, 33]
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:
Pectorals
Muscle targets RDA for Accessory:
[Obliques, 0]
[Abdominals, -12]
[ErectorSpinae, -9]
[HipFlexors, -27]
[GluteMax, -6]
[Hamstrings, -11]
[Quadriceps, -20]
[Pectorals, 19]
[Trapezius, 8]
[LatissimusDorsi, 5]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, -6]
[Calves, -10]
[Biceps, -3]
[Triceps, -2]
[RotatorCuffs, -1]
[SerratusAnterior, -6]
[Rhomboids, -8]
[FrontDelt, -2]
[LatDelt, -3]
[RearDelt, -10]
[TibialisAnterior, -11]
Muscle targets TUL for Accessory:
[Obliques, 44]
[Abdominals, 31]
[ErectorSpinae, 34]
[HipFlexors, 16]
[GluteMax, 37]
[Hamstrings, 32]
[Quadriceps, 23]
[Pectorals, 48]
[Trapezius, 39]
[LatissimusDorsi, 36]
[Forearms, 36]
[GluteMedMin, 45]
[HipAdductors, 38]
[Calves, 33]
[Biceps, 28]
[Triceps, 29]
[RotatorCuffs, 34]
[SerratusAnterior, 25]
[Rhomboids, 23]
[FrontDelt, 29]
[LatDelt, 28]
[RearDelt, 21]
[TibialisAnterior, 33]
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, 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 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