Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Pistol Squat
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus, Hamstring |
| Secondary Muscles | Adductor Muscle Group, Tricep Surae |
| Stabilizer Muscles | Rectus Abdominis, Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 2 | 1 |
| Int. | 13 | 10 |
| Adv. | 28 | 22 |
| Pro | 44 | 34 |
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 | 13 | 29 | 46 |
| 55 | < 1 | 1 | 13 | 28 | 45 |
| 60 | < 1 | 2 | 13 | 28 | 43 |
| 65 | < 1 | 3 | 13 | 27 | 42 |
| 70 | < 1 | 3 | 13 | 27 | 41 |
| 75 | < 1 | 3 | 13 | 26 | 40 |
| 80 | < 1 | 3 | 13 | 25 | 38 |
| 85 | < 1 | 3 | 13 | 24 | 37 |
| 90 | < 1 | 3 | 12 | 24 | 36 |
| 95 | < 1 | 3 | 12 | 23 | 35 |
| 100 | < 1 | 3 | 12 | 22 | 34 |
| 105 | < 1 | 3 | 11 | 22 | 33 |
| 110 | < 1 | 3 | 11 | 21 | 32 |
| 115 | < 1 | 3 | 10 | 20 | 31 |
| 120 | < 1 | 3 | 10 | 20 | 30 |
| 125 | < 1 | 2 | 10 | 19 | 29 |
| 130 | < 1 | 2 | 10 | 18 | 28 |
| 135 | < 1 | 2 | 9 | 18 | 27 |
| 140 | < 1 | 2 | 9 | 17 | 26 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 19 | 33 |
| 20 | < 1 | 1 | 12 | 26 | 42 |
| 25 | < 1 | 2 | 13 | 28 | 44 |
| 30 | < 1 | 2 | 13 | 28 | 44 |
| 35 | < 1 | 2 | 13 | 28 | 44 |
| 40 | < 1 | 2 | 13 | 28 | 44 |
| 45 | < 1 | < 1 | 11 | 25 | 40 |
| 50 | < 1 | < 1 | 9 | 21 | 36 |
| 55 | < 1 | < 1 | 7 | 18 | 31 |
| 60 | < 1 | < 1 | 4 | 14 | 25 |
| 65 | < 1 | < 1 | < 1 | 10 | 20 |
| 70 | < 1 | < 1 | < 1 | 7 | 15 |
| 75 | < 1 | < 1 | < 1 | 3 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 7 |
| 85 | < 1 | < 1 | < 1 | < 1 | 4 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | < 1 | 9 | 20 | 33 |
| 45 | < 1 | < 1 | 10 | 20 | 32 |
| 50 | < 1 | 1 | 10 | 20 | 32 |
| 55 | < 1 | 2 | 10 | 20 | 31 |
| 60 | < 1 | 3 | 10 | 20 | 30 |
| 65 | < 1 | 3 | 10 | 19 | 29 |
| 70 | < 1 | 3 | 10 | 19 | 28 |
| 75 | < 1 | 3 | 10 | 18 | 27 |
| 80 | < 1 | 3 | 10 | 17 | 26 |
| 85 | < 1 | 3 | 9 | 17 | 25 |
| 90 | < 1 | 3 | 9 | 16 | 24 |
| 95 | < 1 | 3 | 9 | 16 | 23 |
| 100 | < 1 | 2 | 9 | 15 | 22 |
| 105 | < 1 | 2 | 8 | 14 | 21 |
| 110 | < 1 | 2 | 8 | 14 | 21 |
| 115 | < 1 | 2 | 8 | 13 | 20 |
| 120 | < 1 | 1 | 7 | 13 | 19 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 14 | 25 |
| 20 | < 1 | < 1 | 9 | 20 | 33 |
| 25 | < 1 | 1 | 10 | 22 | 34 |
| 30 | < 1 | 1 | 10 | 22 | 34 |
| 35 | < 1 | 1 | 10 | 22 | 34 |
| 40 | < 1 | 1 | 10 | 22 | 34 |
| 45 | < 1 | < 1 | 9 | 19 | 31 |
| 50 | < 1 | < 1 | 7 | 16 | 27 |
| 55 | < 1 | < 1 | 4 | 13 | 23 |
| 60 | < 1 | < 1 | 1 | 9 | 18 |
| 65 | < 1 | < 1 | < 1 | 6 | 14 |
| 70 | < 1 | < 1 | < 1 | 3 | 10 |
| 75 | < 1 | < 1 | < 1 | < 1 | 6 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
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 | 🔥 30-45 Calories |
| Medium | 🔥 45-65 Calories |
| Hard | 🔥 65-85 Calories |
| Max | 🔥 85-110 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：
