Daily Workout

08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
08/23/2025: Returning old workout
08/23/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 0]
[Abdominals, -19]
[ErectorSpinae, -14]
[HipFlexors, -4]
[GluteMax, -45]
[Hamstrings, -10]
[Quadriceps, -5]
[Pectorals, 4]
[Trapezius, -2]
[LatissimusDorsi, -11]
[Forearms, 6]
[GluteMedMin, -9]
[HipAdductors, -4]
[Calves, -7]
[Biceps, -3]
[Triceps, -23]
[RotatorCuffs, -12]
[SerratusAnterior, -24]
[Rhomboids, -15]
[FrontDelt, -8]
[LatDelt, -6]
[RearDelt, -17]
[TibialisAnterior, -18]
Weekly muscles TUL:
[Obliques, 44]
[Abdominals, 24]
[ErectorSpinae, 29]
[HipFlexors, 39]
[GluteMax, -2]
[Hamstrings, 33]
[Quadriceps, 38]
[Pectorals, 47]
[Trapezius, 41]
[LatissimusDorsi, 32]
[Forearms, 50]
[GluteMedMin, 35]
[HipAdductors, 40]
[Calves, 36]
[Biceps, 40]
[Triceps, 20]
[RotatorCuffs, 31]
[SerratusAnterior, 19]
[Rhomboids, 28]
[FrontDelt, 35]
[LatDelt, 37]
[RearDelt, 26]
[TibialisAnterior, 26]
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]
08/23/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 1]
[Abdominals, 1]
[ErectorSpinae, 1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 2]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Core:
[Obliques, 45]
[Abdominals, 25]
[ErectorSpinae, 30]
[HipFlexors, 39]
[GluteMax, -2]
[Hamstrings, 33]
[Quadriceps, 38]
[Pectorals, 47]
[Trapezius, 41]
[LatissimusDorsi, 32]
[Forearms, 50]
[GluteMedMin, 35]
[HipAdductors, 40]
[Calves, 36]
[Biceps, 40]
[Triceps, 20]
[RotatorCuffs, 31]
[SerratusAnterior, 19]
[Rhomboids, 28]
[FrontDelt, 35]
[LatDelt, 37]
[RearDelt, 26]
[TibialisAnterior, 26]
Muscle groups for Functional:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, 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, Pectorals
Muscle targets RDA for Accessory:
[Obliques, -2]
[Abdominals, -1]
[ErectorSpinae, -1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[Forearms, 1]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 1]
[Triceps, 1]
[RotatorCuffs, 1]
[SerratusAnterior, 1]
[Rhomboids, 1]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 1]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Obliques, 42]
[Abdominals, 23]
[ErectorSpinae, 28]
[HipFlexors, 39]
[GluteMax, -2]
[Hamstrings, 33]
[Quadriceps, 38]
[Pectorals, 48]
[Trapezius, 42]
[LatissimusDorsi, 33]
[Forearms, 50]
[GluteMedMin, 35]
[HipAdductors, 40]
[Calves, 36]
[Biceps, 41]
[Triceps, 21]
[RotatorCuffs, 32]
[SerratusAnterior, 20]
[Rhomboids, 29]
[FrontDelt, 36]
[LatDelt, 38]
[RearDelt, 27]
[TibialisAnterior, 26]
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, 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]
Muscle targets TUL for WarmupActivation:
[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]
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, 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, 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, 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]
Muscle targets TUL for CooldownStretching:
[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]
05/26/2025: Building workout with options WorkoutsPerWeek=6
05/26/2025: Returning old workout
Muscle groups for CooldownRelaxation:
Mind, Diaphragm