Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Glute Bridge
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Gluteus Maximus, Hamstring |
| Secondary Muscles | None |
| Stabilizer Muscles | Abdominal External Oblique, Erector Spinae |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 7 | 8 |
| Int. | 37 | 31 |
| Adv. | 78 | 62 |
| Pro | 125 | 97 |
Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 50 | < 1 | 1 | 35 | 82 | 139 |
| 55 | < 1 | 4 | 36 | 81 | 135 |
| 60 | < 1 | 6 | 37 | 80 | 131 |
| 65 | < 1 | 7 | 37 | 78 | 127 |
| 70 | < 1 | 8 | 37 | 77 | 123 |
| 75 | < 1 | 8 | 37 | 75 | 120 |
| 80 | < 1 | 9 | 37 | 74 | 117 |
| 85 | < 1 | 9 | 37 | 72 | 113 |
| 90 | < 1 | 10 | 37 | 71 | 110 |
| 95 | < 1 | 10 | 36 | 69 | 108 |
| 100 | < 1 | 10 | 36 | 68 | 105 |
| 105 | < 1 | 10 | 35 | 67 | 102 |
| 110 | < 1 | 10 | 35 | 65 | 100 |
| 115 | < 1 | 10 | 34 | 64 | 97 |
| 120 | < 1 | 10 | 34 | 63 | 95 |
| 125 | < 1 | 10 | 33 | 61 | 93 |
| 130 | < 1 | 10 | 33 | 60 | 91 |
| 135 | < 1 | 10 | 32 | 59 | 89 |
| 140 | < 1 | 10 | 32 | 58 | 87 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 27 | 62 | 102 |
| 20 | < 1 | 7 | 36 | 75 | 121 |
| 25 | < 1 | 7 | 37 | 78 | 125 |
| 30 | < 1 | 7 | 37 | 78 | 125 |
| 35 | < 1 | 7 | 37 | 78 | 125 |
| 40 | < 1 | 7 | 37 | 78 | 125 |
| 45 | < 1 | 6 | 34 | 72 | 117 |
| 50 | < 1 | 4 | 30 | 66 | 108 |
| 55 | < 1 | 1 | 25 | 59 | 98 |
| 60 | < 1 | < 1 | 21 | 51 | 87 |
| 65 | < 1 | < 1 | 16 | 43 | 76 |
| 70 | < 1 | < 1 | 11 | 36 | 65 |
| 75 | < 1 | < 1 | 8 | 29 | 55 |
| 80 | < 1 | < 1 | 4 | 23 | 46 |
| 85 | < 1 | < 1 | < 1 | 17 | 38 |
| 90 | < 1 | < 1 | < 1 | 13 | 31 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | 5 | 32 | 69 | 112 |
| 45 | < 1 | 6 | 32 | 67 | 107 |
| 50 | < 1 | 7 | 32 | 65 | 103 |
| 55 | < 1 | 8 | 32 | 63 | 98 |
| 60 | < 1 | 8 | 31 | 61 | 94 |
| 65 | < 1 | 9 | 31 | 59 | 90 |
| 70 | < 1 | 9 | 30 | 57 | 87 |
| 75 | < 1 | 9 | 29 | 55 | 84 |
| 80 | < 1 | 9 | 28 | 53 | 81 |
| 85 | < 1 | 9 | 28 | 51 | 78 |
| 90 | < 1 | 9 | 27 | 50 | 75 |
| 95 | < 1 | 9 | 26 | 48 | 72 |
| 100 | < 1 | 8 | 25 | 47 | 70 |
| 105 | < 1 | 8 | 25 | 45 | 68 |
| 110 | < 1 | 8 | 24 | 44 | 66 |
| 115 | < 1 | 8 | 23 | 42 | 64 |
| 120 | < 1 | 7 | 22 | 41 | 62 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 22 | 48 | 78 |
| 20 | < 1 | 7 | 29 | 59 | 93 |
| 25 | < 1 | 8 | 31 | 62 | 97 |
| 30 | < 1 | 8 | 31 | 62 | 97 |
| 35 | < 1 | 8 | 31 | 62 | 97 |
| 40 | < 1 | 8 | 31 | 62 | 97 |
| 45 | < 1 | 6 | 28 | 57 | 90 |
| 50 | < 1 | 4 | 24 | 52 | 83 |
| 55 | < 1 | 1 | 20 | 46 | 74 |
| 60 | < 1 | < 1 | 16 | 39 | 65 |
| 65 | < 1 | < 1 | 12 | 32 | 56 |
| 70 | < 1 | < 1 | 8 | 26 | 47 |
| 75 | < 1 | < 1 | 5 | 20 | 39 |
| 80 | < 1 | < 1 | 1 | 15 | 32 |
| 85 | < 1 | < 1 | < 1 | 10 | 26 |
| 90 | < 1 | < 1 | < 1 | 7 | 20 |
Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.
| Level | 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. | 上位 20% |
| Pro | Specialize in the workout routine for over 5 years. | Top 5% |
| Intensity | Calories Burned |
|---|---|
| Easy | 🔥 20-30 Calories |
| Medium | 🔥 30-45 Calories |
| Hard | 🔥 45-60 Calories |
| Max | 🔥 60-80 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：
