Daily Workout

08/02/2026: Building workout with options WorkoutsPerWeek=6
08/02/2026: Returning old workout
08/02/2026: Building workout with options WorkoutsPerWeek=6
08/02/2026: Returning old workout
08/02/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 20]
[Abdominals, 3]
[ErectorSpinae, 4]
[HipFlexors, -20]
[GluteMax, -3]
[Hamstrings, -2]
[Quadriceps, -4]
[Pectorals, 5]
[Trapezius, -4]
[LatissimusDorsi, -1]
[Forearms, 2]
[GluteMedMin, 3]
[HipAdductors, -2]
[Calves, -2]
[Biceps, -5]
[Triceps, -12]
[RotatorCuffs, 0]
[SerratusAnterior, -6]
[Rhomboids, -11]
[FrontDelt, -18]
[LatDelt, -25]
[RearDelt, -23]
[TibialisAnterior, -9]
Weekly muscles TUL:
[Obliques, 64]
[Abdominals, 46]
[ErectorSpinae, 47]
[HipFlexors, 23]
[GluteMax, 40]
[Hamstrings, 41]
[Quadriceps, 39]
[Pectorals, 48]
[Trapezius, 39]
[LatissimusDorsi, 42]
[Forearms, 46]
[GluteMedMin, 47]
[HipAdductors, 42]
[Calves, 41]
[Biceps, 38]
[Triceps, 31]
[RotatorCuffs, 43]
[SerratusAnterior, 37]
[Rhomboids, 32]
[FrontDelt, 25]
[LatDelt, 18]
[RearDelt, 20]
[TibialisAnterior, 35]
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]
08/02/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 24]
[Abdominals, 7]
[ErectorSpinae, 8]
[HipFlexors, -20]
[GluteMax, -3]
[Hamstrings, -2]
[Quadriceps, -4]
[Pectorals, 5]
[Trapezius, -4]
[LatissimusDorsi, -1]
[Forearms, 2]
[GluteMedMin, 3]
[HipAdductors, -2]
[Calves, -2]
[Biceps, -5]
[Triceps, -12]
[RotatorCuffs, 0]
[SerratusAnterior, -6]
[Rhomboids, -11]
[FrontDelt, -18]
[LatDelt, -25]
[RearDelt, -23]
[TibialisAnterior, -9]
Muscle targets TUL for Core:
[Obliques, 42]
[Abdominals, 24]
[ErectorSpinae, 25]
[HipFlexors, 1]
[GluteMax, 18]
[Hamstrings, 19]
[Quadriceps, 17]
[Pectorals, 26]
[Trapezius, 17]
[LatissimusDorsi, 20]
[Forearms, 24]
[GluteMedMin, 25]
[HipAdductors, 20]
[Calves, 19]
[Biceps, 16]
[Triceps, 9]
[RotatorCuffs, 21]
[SerratusAnterior, 15]
[Rhomboids, 10]
[FrontDelt, 3]
[LatDelt, -3]
[RearDelt, -1]
[TibialisAnterior, 13]
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:
Forearms, RotatorCuffs, Pectorals
Muscle targets RDA for Accessory:
[Obliques, 10]
[Abdominals, -4]
[ErectorSpinae, -1]
[HipFlexors, -32]
[GluteMax, -3]
[Hamstrings, -2]
[Quadriceps, -4]
[Pectorals, 17]
[Trapezius, 8]
[LatissimusDorsi, 11]
[Forearms, 6]
[GluteMedMin, 3]
[HipAdductors, -8]
[Calves, -2]
[Biceps, 1]
[Triceps, -6]
[RotatorCuffs, 8]
[SerratusAnterior, 6]
[Rhomboids, -5]
[FrontDelt, -6]
[LatDelt, -13]
[RearDelt, -11]
[TibialisAnterior, -9]
Muscle targets TUL for Accessory:
[Obliques, 48]
[Abdominals, 39]
[ErectorSpinae, 42]
[HipFlexors, 11]
[GluteMax, 40]
[Hamstrings, 41]
[Quadriceps, 39]
[Pectorals, 48]
[Trapezius, 39]
[LatissimusDorsi, 42]
[Forearms, 42]
[GluteMedMin, 47]
[HipAdductors, 36]
[Calves, 41]
[Biceps, 32]
[Triceps, 25]
[RotatorCuffs, 43]
[SerratusAnterior, 37]
[Rhomboids, 26]
[FrontDelt, 25]
[LatDelt, 18]
[RearDelt, 20]
[TibialisAnterior, 35]
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