Daily Workout

08/08/2026: Building workout with options WorkoutsPerWeek=6
08/08/2026: Returning old workout
08/08/2026: Building workout with options WorkoutsPerWeek=6
08/08/2026: Returning old workout
05/06/2025: Building workout with options WorkoutsPerWeek=6
05/06/2025: Returning no workout
08/09/2026: Building workout with options WorkoutsPerWeek=6
08/09/2026: Returning old workout
08/09/2026: Building workout with options WorkoutsPerWeek=6
08/09/2026: Returning old workout
08/09/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 21]
[Abdominals, 5]
[ErectorSpinae, 4]
[HipFlexors, -30]
[GluteMax, -23]
[Hamstrings, -10]
[Quadriceps, -3]
[Pectorals, 8]
[Trapezius, -7]
[LatissimusDorsi, -6]
[Forearms, -45]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, -22]
[Biceps, -22]
[Triceps, -11]
[RotatorCuffs, -14]
[SerratusAnterior, -6]
[Rhomboids, -14]
[FrontDelt, -17]
[LatDelt, -26]
[RearDelt, -33]
[TibialisAnterior, -14]
Weekly muscles TUL:
[Obliques, 65]
[Abdominals, 48]
[ErectorSpinae, 47]
[HipFlexors, 13]
[GluteMax, 20]
[Hamstrings, 33]
[Quadriceps, 40]
[Pectorals, 51]
[Trapezius, 36]
[LatissimusDorsi, 37]
[Forearms, -1]
[GluteMedMin, 45]
[HipAdductors, 45]
[Calves, 21]
[Biceps, 21]
[Triceps, 32]
[RotatorCuffs, 29]
[SerratusAnterior, 37]
[Rhomboids, 29]
[FrontDelt, 26]
[LatDelt, 17]
[RearDelt, 10]
[TibialisAnterior, 30]
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]
08/09/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 25]
[Abdominals, 9]
[ErectorSpinae, 8]
[HipFlexors, -30]
[GluteMax, -23]
[Hamstrings, -10]
[Quadriceps, -3]
[Pectorals, 8]
[Trapezius, -7]
[LatissimusDorsi, -6]
[Forearms, -45]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, -22]
[Biceps, -22]
[Triceps, -11]
[RotatorCuffs, -14]
[SerratusAnterior, -6]
[Rhomboids, -14]
[FrontDelt, -17]
[LatDelt, -26]
[RearDelt, -33]
[TibialisAnterior, -14]
Muscle targets TUL for Core:
[Obliques, 43]
[Abdominals, 26]
[ErectorSpinae, 25]
[HipFlexors, -8]
[GluteMax, -1]
[Hamstrings, 11]
[Quadriceps, 18]
[Pectorals, 29]
[Trapezius, 14]
[LatissimusDorsi, 15]
[Forearms, -23]
[GluteMedMin, 23]
[HipAdductors, 23]
[Calves, 0]
[Biceps, 0]
[Triceps, 10]
[RotatorCuffs, 7]
[SerratusAnterior, 15]
[Rhomboids, 7]
[FrontDelt, 4]
[LatDelt, -4]
[RearDelt, -11]
[TibialisAnterior, 8]
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:
HipAdductors, GluteMedMin
Muscle targets RDA for Accessory:
[Obliques, 11]
[Abdominals, -5]
[ErectorSpinae, -3]
[HipFlexors, -30]
[GluteMax, -35]
[Hamstrings, -22]
[Quadriceps, -15]
[Pectorals, 8]
[Trapezius, -7]
[LatissimusDorsi, -6]
[Forearms, -45]
[GluteMedMin, 13]
[HipAdductors, 13]
[Calves, -22]
[Biceps, -22]
[Triceps, -11]
[RotatorCuffs, -14]
[SerratusAnterior, -6]
[Rhomboids, -14]
[FrontDelt, -17]
[LatDelt, -26]
[RearDelt, -33]
[TibialisAnterior, -2]
Muscle targets TUL for Accessory:
[Obliques, 48]
[Abdominals, 38]
[ErectorSpinae, 40]
[HipFlexors, 1]
[GluteMax, -4]
[Hamstrings, 9]
[Quadriceps, 16]
[Pectorals, 48]
[Trapezius, 36]
[LatissimusDorsi, 37]
[Forearms, -1]
[GluteMedMin, 45]
[HipAdductors, 45]
[Calves, 9]
[Biceps, 21]
[Triceps, 32]
[RotatorCuffs, 29]
[SerratusAnterior, 37]
[Rhomboids, 29]
[FrontDelt, 26]
[LatDelt, 17]
[RearDelt, 10]
[TibialisAnterior, 30]
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, 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