Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Hip Extension
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Gluteus Maximus, Hamstring |
| Secondary Muscles | Erector Spinae, Adductor Muscle Group |
| Stabilizer Muscles | Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 13 | 9 |
| Int. | 35 | 28 |
| Adv. | 62 | 52 |
| Pro | 92 | 78 |
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 | 10 | 33 | 63 | 97 |
| 55 | < 1 | 11 | 34 | 63 | 95 |
| 60 | < 1 | 12 | 35 | 62 | 93 |
| 65 | < 1 | 13 | 35 | 61 | 91 |
| 70 | < 1 | 14 | 35 | 60 | 88 |
| 75 | < 1 | 15 | 35 | 59 | 86 |
| 80 | < 1 | 15 | 35 | 58 | 84 |
| 85 | 1 | 15 | 34 | 57 | 82 |
| 90 | 2 | 15 | 34 | 56 | 80 |
| 95 | 2 | 15 | 34 | 55 | 78 |
| 100 | 3 | 16 | 33 | 54 | 76 |
| 105 | 3 | 15 | 33 | 53 | 74 |
| 110 | 3 | 15 | 32 | 52 | 72 |
| 115 | 3 | 15 | 32 | 50 | 71 |
| 120 | 3 | 15 | 31 | 49 | 69 |
| 125 | 3 | 15 | 30 | 48 | 68 |
| 130 | 4 | 15 | 30 | 47 | 66 |
| 135 | 4 | 15 | 29 | 46 | 65 |
| 140 | 4 | 14 | 29 | 45 | 63 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 7 | 25 | 48 | 74 |
| 20 | < 1 | 12 | 33 | 60 | 89 |
| 25 | < 1 | 13 | 35 | 62 | 92 |
| 30 | < 1 | 13 | 35 | 62 | 92 |
| 35 | < 1 | 13 | 35 | 62 | 92 |
| 40 | < 1 | 13 | 35 | 62 | 92 |
| 45 | < 1 | 11 | 32 | 57 | 86 |
| 50 | < 1 | 9 | 28 | 52 | 79 |
| 55 | < 1 | 6 | 24 | 46 | 71 |
| 60 | < 1 | 4 | 19 | 39 | 62 |
| 65 | < 1 | < 1 | 14 | 33 | 53 |
| 70 | < 1 | < 1 | 10 | 26 | 45 |
| 75 | < 1 | < 1 | 7 | 20 | 37 |
| 80 | < 1 | < 1 | 3 | 15 | 30 |
| 85 | < 1 | < 1 | < 1 | 10 | 24 |
| 90 | < 1 | < 1 | < 1 | 8 | 18 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | 6 | 25 | 51 | 81 |
| 45 | < 1 | 8 | 27 | 51 | 79 |
| 50 | < 1 | 9 | 28 | 51 | 77 |
| 55 | < 1 | 10 | 28 | 50 | 75 |
| 60 | < 1 | 10 | 28 | 49 | 73 |
| 65 | < 1 | 11 | 28 | 48 | 71 |
| 70 | < 1 | 11 | 28 | 47 | 69 |
| 75 | < 1 | 11 | 27 | 46 | 67 |
| 80 | < 1 | 11 | 27 | 45 | 65 |
| 85 | < 1 | 11 | 27 | 44 | 63 |
| 90 | < 1 | 11 | 26 | 43 | 61 |
| 95 | 1 | 11 | 25 | 42 | 59 |
| 100 | 1 | 11 | 25 | 41 | 58 |
| 105 | 1 | 11 | 24 | 40 | 56 |
| 110 | 1 | 11 | 24 | 39 | 54 |
| 115 | 1 | 11 | 23 | 38 | 53 |
| 120 | 1 | 10 | 23 | 37 | 52 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 20 | 40 | 62 |
| 20 | < 1 | 8 | 27 | 49 | 75 |
| 25 | < 1 | 9 | 28 | 52 | 78 |
| 30 | < 1 | 9 | 28 | 52 | 78 |
| 35 | < 1 | 9 | 28 | 52 | 78 |
| 40 | < 1 | 9 | 28 | 52 | 78 |
| 45 | < 1 | 8 | 25 | 47 | 72 |
| 50 | < 1 | 6 | 22 | 43 | 66 |
| 55 | < 1 | 3 | 18 | 37 | 59 |
| 60 | < 1 | < 1 | 14 | 31 | 51 |
| 65 | < 1 | < 1 | 10 | 26 | 43 |
| 70 | < 1 | < 1 | 7 | 20 | 36 |
| 75 | < 1 | < 1 | 3 | 15 | 29 |
| 80 | < 1 | < 1 | < 1 | 10 | 23 |
| 85 | < 1 | < 1 | < 1 | 7 | 17 |
| 90 | < 1 | < 1 | < 1 | 4 | 13 |
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 | 🔥 25-35 Calories |
| Medium | 🔥 35-50 Calories |
| Hard | 🔥 50-65 Calories |
| Max | 🔥 65-85 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：
