Daily Workout

09/08/2025: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
03/20/2025: Building workout with options WorkoutsPerWeek=6
03/20/2025: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
09/13/2024: Building workout with options WorkoutsPerWeek=6
09/13/2024: Returning old workout
02/12/2024: Building workout with options WorkoutsPerWeek=6
02/12/2024: Returning no workout
09/30/2024: Building workout with options WorkoutsPerWeek=6
09/30/2024: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
11/28/2023: Building workout with options WorkoutsPerWeek=6
11/28/2023: Returning no workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
09/26/2024: Building workout with options WorkoutsPerWeek=6
09/26/2024: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
09/08/2025: Returning old workout
09/08/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, -5]
[Abdominals, -19]
[ErectorSpinae, -24]
[HipFlexors, 14]
[GluteMax, -35]
[Hamstrings, -11]
[Quadriceps, 2]
[Pectorals, -4]
[Trapezius, -9]
[LatissimusDorsi, -15]
[Forearms, -5]
[GluteMedMin, -10]
[HipAdductors, -1]
[Calves, 0]
[Biceps, -7]
[Triceps, -37]
[RotatorCuffs, -19]
[SerratusAnterior, -41]
[Rhomboids, -20]
[FrontDelt, -24]
[LatDelt, -9]
[RearDelt, -20]
[TibialisAnterior, -8]
Weekly muscles TUL:
[Obliques, 39]
[Abdominals, 24]
[ErectorSpinae, 19]
[HipFlexors, 57]
[GluteMax, 8]
[Hamstrings, 32]
[Quadriceps, 45]
[Pectorals, 39]
[Trapezius, 34]
[LatissimusDorsi, 28]
[Forearms, 39]
[GluteMedMin, 34]
[HipAdductors, 43]
[Calves, 43]
[Biceps, 36]
[Triceps, 6]
[RotatorCuffs, 24]
[SerratusAnterior, 2]
[Rhomboids, 23]
[FrontDelt, 19]
[LatDelt, 34]
[RearDelt, 23]
[TibialisAnterior, 36]
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]
09/08/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 1]
[Abdominals, 1]
[ErectorSpinae, 1]
[HipFlexors, 2]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[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, 40]
[Abdominals, 25]
[ErectorSpinae, 20]
[HipFlexors, 57]
[GluteMax, 8]
[Hamstrings, 32]
[Quadriceps, 45]
[Pectorals, 39]
[Trapezius, 34]
[LatissimusDorsi, 28]
[Forearms, 39]
[GluteMedMin, 34]
[HipAdductors, 43]
[Calves, 43]
[Biceps, 36]
[Triceps, 6]
[RotatorCuffs, 24]
[SerratusAnterior, 2]
[Rhomboids, 23]
[FrontDelt, 19]
[LatDelt, 34]
[RearDelt, 23]
[TibialisAnterior, 36]
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:
Quadriceps, Calves, HipFlexors
Muscle targets RDA for Accessory:
[Obliques, -1]
[Abdominals, -2]
[ErectorSpinae, -1]
[HipFlexors, 1]
[GluteMax, 0]
[Hamstrings, 1]
[Quadriceps, 1]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[Forearms, 0]
[GluteMedMin, 1]
[HipAdductors, 1]
[Calves, 1]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 1]
Muscle targets TUL for Accessory:
[Obliques, 38]
[Abdominals, 22]
[ErectorSpinae, 18]
[HipFlexors, 57]
[GluteMax, 8]
[Hamstrings, 33]
[Quadriceps, 46]
[Pectorals, 39]
[Trapezius, 34]
[LatissimusDorsi, 28]
[Forearms, 39]
[GluteMedMin, 35]
[HipAdductors, 44]
[Calves, 44]
[Biceps, 36]
[Triceps, 6]
[RotatorCuffs, 24]
[SerratusAnterior, 2]
[Rhomboids, 23]
[FrontDelt, 19]
[LatDelt, 34]
[RearDelt, 23]
[TibialisAnterior, 37]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, TibialisAnterior
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, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, GluteMax, GluteMedMin, 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, 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]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm