Daily Workout

09/12/2026: Building workout with options WorkoutsPerWeek=6
09/12/2026: Returning old workout
09/12/2026: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 15]
[Abdominals, 4]
[ErectorSpinae, -2]
[HipFlexors, 2]
[GluteMax, -30]
[Hamstrings, -23]
[Quadriceps, 3]
[Pectorals, 9]
[Trapezius, -2]
[LatissimusDorsi, -1]
[Forearms, -6]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, -3]
[Biceps, -12]
[Triceps, -14]
[RotatorCuffs, -9]
[SerratusAnterior, -1]
[Rhomboids, -8]
[FrontDelt, -18]
[LatDelt, -34]
[RearDelt, -26]
[TibialisAnterior, -7]
Weekly muscles TUL:
[Obliques, 59]
[Abdominals, 47]
[ErectorSpinae, 41]
[HipFlexors, 45]
[GluteMax, 13]
[Hamstrings, 20]
[Quadriceps, 46]
[Pectorals, 52]
[Trapezius, 41]
[LatissimusDorsi, 42]
[Forearms, 38]
[GluteMedMin, 45]
[HipAdductors, 45]
[Calves, 40]
[Biceps, 31]
[Triceps, 29]
[RotatorCuffs, 34]
[SerratusAnterior, 42]
[Rhomboids, 35]
[FrontDelt, 25]
[LatDelt, 9]
[RearDelt, 17]
[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]
09/12/2026: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 24]
[Abdominals, 24]
[ErectorSpinae, 2]
[HipFlexors, 0]
[GluteMax, -30]
[Hamstrings, -23]
[Quadriceps, 0]
[Pectorals, 0]
[Trapezius, -2]
[LatissimusDorsi, -1]
[Forearms, -6]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, -3]
[Biceps, -12]
[Triceps, -14]
[RotatorCuffs, -9]
[SerratusAnterior, -1]
[Rhomboids, -8]
[FrontDelt, -18]
[LatDelt, -34]
[RearDelt, -26]
[TibialisAnterior, -7]
Muscle targets TUL for Core:
[Obliques, 37]
[Abdominals, 25]
[ErectorSpinae, 19]
[HipFlexors, 23]
[GluteMax, -8]
[Hamstrings, -1]
[Quadriceps, 24]
[Pectorals, 30]
[Trapezius, 19]
[LatissimusDorsi, 20]
[Forearms, 16]
[GluteMedMin, 23]
[HipAdductors, 23]
[Calves, 18]
[Biceps, 9]
[Triceps, 7]
[RotatorCuffs, 12]
[SerratusAnterior, 20]
[Rhomboids, 13]
[FrontDelt, 3]
[LatDelt, -12]
[RearDelt, -4]
[TibialisAnterior, 15]
Muscle groups for Accessory:
Pectorals
Muscle targets RDA for Accessory:
[Obliques, -24]
[Abdominals, -24]
[ErectorSpinae, -7]
[HipFlexors, 0]
[GluteMax, -36]
[Hamstrings, -23]
[Quadriceps, 0]
[Pectorals, 24]
[Trapezius, 10]
[LatissimusDorsi, 11]
[Forearms, 2]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, -3]
[Biceps, 0]
[Triceps, -2]
[RotatorCuffs, -1]
[SerratusAnterior, 11]
[Rhomboids, 4]
[FrontDelt, -6]
[LatDelt, -22]
[RearDelt, -14]
[TibialisAnterior, -7]
Muscle targets TUL for Accessory:
[Obliques, 32]
[Abdominals, 20]
[ErectorSpinae, 14]
[HipFlexors, 23]
[GluteMax, -14]
[Hamstrings, -1]
[Quadriceps, 24]
[Pectorals, 30]
[Trapezius, 19]
[LatissimusDorsi, 20]
[Forearms, 16]
[GluteMedMin, 23]
[HipAdductors, 23]
[Calves, 18]
[Biceps, 9]
[Triceps, 7]
[RotatorCuffs, 12]
[SerratusAnterior, 20]
[Rhomboids, 13]
[FrontDelt, 3]
[LatDelt, -12]
[RearDelt, -4]
[TibialisAnterior, 15]
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