Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Decline Push Up
| Muscle Group | Muscles |
|---|---|
| Primary muscles | Pectoralis Major (Upper Chest), Triceps Brachii |
| Secondary muscles | Deltoids (Anterior Head), Pectoralis Minor |
| Stabilizer muscles | Core (Abdominals), Rotator Cuff Muscles |
| Grip muscles | Forearms (Flexors) |
| Level |  |
 |
|---|---|---|
 |
< 1 | < 1 |
 |
10 | < 1 |
 |
28 | 16 |
 |
50 | 39 |
 |
74 | 65 |
Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.
| BW |
|
|
|
|
|
|---|---|---|---|---|---|
| 50 | < 1 | 8 | 27 | 51 | 78 |
| 55 | < 1 | 9 | 28 | 51 | 76 |
| 60 | < 1 | 10 | 28 | 50 | 74 |
| 65 | < 1 | 10 | 28 | 49 | 72 |
| 70 | < 1 | 11 | 28 | 48 | 71 |
| 75 | < 1 | 11 | 28 | 47 | 69 |
| 80 | < 1 | 11 | 27 | 46 | 67 |
| 85 | < 1 | 11 | 27 | 45 | 65 |
| 90 | < 1 | 11 | 26 | 44 | 63 |
| 95 | < 1 | 11 | 26 | 43 | 61 |
| 100 | < 1 | 11 | 26 | 42 | 60 |
| 105 | < 1 | 11 | 25 | 41 | 58 |
| 110 | 1 | 11 | 24 | 40 | 57 |
| 115 | 1 | 11 | 24 | 39 | 55 |
| 120 | 1 | 11 | 23 | 38 | 54 |
| 125 | 1 | 10 | 23 | 37 | 53 |
| 130 | 1 | 10 | 22 | 36 | 51 |
| 135 | 1 | 10 | 22 | 36 | 50 |
| 140 | 1 | 10 | 21 | 35 | 49 |
| Age |
|
|
|
|
|
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 19 | 38 | 59 |
| 20 | < 1 | 9 | 26 | 48 | 71 |
| 25 | < 1 | 10 | 28 | 50 | 74 |
| 30 | < 1 | 10 | 28 | 50 | 74 |
| 35 | < 1 | 10 | 28 | 50 | 74 |
| 40 | < 1 | 10 | 28 | 50 | 74 |
| 45 | < 1 | 8 | 25 | 46 | 69 |
| 50 | < 1 | 6 | 21 | 41 | 63 |
| 55 | < 1 | 4 | 18 | 36 | 56 |
| 60 | < 1 | < 1 | 13 | 30 | 48 |
| 65 | < 1 | < 1 | 10 | 24 | 41 |
| 70 | < 1 | < 1 | 6 | 19 | 34 |
| 75 | < 1 | < 1 | 3 | 14 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 3 | 11 |
| BW |
|
|
|
|
|
|---|---|---|---|---|---|
| 40 | < 1 | < 1 | 9 | 31 | 57 |
| 45 | < 1 | < 1 | 11 | 33 | 58 |
| 50 | < 1 | < 1 | 13 | 34 | 59 |
| 55 | < 1 | < 1 | 15 | 35 | 58 |
| 60 | < 1 | 1 | 16 | 36 | 58 |
| 65 | < 1 | 2 | 17 | 36 | 57 |
| 70 | < 1 | 3 | 18 | 36 | 57 |
| 75 | < 1 | 4 | 18 | 36 | 56 |
| 80 | < 1 | 5 | 18 | 36 | 55 |
| 85 | < 1 | 5 | 19 | 35 | 54 |
| 90 | < 1 | 6 | 19 | 35 | 53 |
| 95 | < 1 | 6 | 19 | 34 | 52 |
| 100 | < 1 | 6 | 19 | 34 | 51 |
| 105 | < 1 | 7 | 18 | 33 | 50 |
| 110 | < 1 | 7 | 18 | 33 | 49 |
| 115 | < 1 | 7 | 18 | 32 | 48 |
| 120 | < 1 | 7 | 18 | 32 | 47 |
| Age |
|
|
|
|
|
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 10 | 29 | 51 |
| 20 | < 1 | < 1 | 15 | 37 | 62 |
| 25 | < 1 | < 1 | 16 | 39 | 65 |
| 30 | < 1 | < 1 | 16 | 39 | 65 |
| 35 | < 1 | < 1 | 16 | 39 | 65 |
| 40 | < 1 | < 1 | 16 | 39 | 65 |
| 45 | < 1 | < 1 | 14 | 35 | 60 |
| 50 | < 1 | < 1 | 11 | 31 | 54 |
| 55 | < 1 | < 1 | 9 | 27 | 48 |
| 60 | < 1 | < 1 | 6 | 22 | 41 |
| 65 | < 1 | < 1 | 3 | 17 | 34 |
| 70 | < 1 | < 1 | < 1 | 12 | 28 |
| 75 | < 1 | < 1 | < 1 | 8 | 22 |
| 80 | < 1 | < 1 | < 1 | 5 | 16 |
| 85 | < 1 | < 1 | < 1 | 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.
| Level | Color | Description | Percentile |
|---|---|---|---|
| Beg. | |
Adopt correct form and continue with your workouts for over a month. | Bottom 5% |
| Nov. | |
Continue with your workouts consistently for over 6 months. | Top 80% |
| Int. | |
Continue with your workouts consistently for over 2 years. | Top 50% |
| Adv. | |
Continue with your workouts consistently for over 5 years. | Top 20% |
| Pro | |
Specialize in the workout routine for over 5 years. | Top 5% |
| Intensity | Calories Burned |
|---|---|
| Light | 🔥 30-45 calories |
| Moderate | 🔥 45-65 calories |
| Vigorous | 🔥 65-85 calories |
| High-Intensity | 🔥 85-105 calories |
Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity levels:
