Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Renegade Row
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Latissimus Dorsi, Trapezius |
| Secondary Muscles | Deltoids, Bicep, Rectus Abdominis, Abdominal External Oblique |
| Stabilizer Muscles | Gluteus Maximus, Erector Spinae, Forearm Flexors |
| Grip Muscles | Forearm Flexors |
| Level |  |
 |
|---|---|---|
| Beg. | 5 kg (11 lbs) |
3 kg (6 lbs) |
| Nov. | 12 kg (26 lbs) |
9 kg (20 lbs) |
| Int. | 28 kg (61 lbs) |
15 kg (32 lbs) |
| Adv. | 51 kg (113 lbs) |
22 kg (48 lbs) |
| Pro | 80 kg (175 lbs) |
29 kg (65 lbs) |
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 | 0 | 5 | 16 | 33 | 56 |
| 55 | 0 | 6 | 18 | 36 | 60 |
| 60 | 1 | 7 | 20 | 40 | 64 |
| 65 | 1 | 9 | 22 | 43 | 68 |
| 70 | 2 | 10 | 25 | 46 | 72 |
| 75 | 3 | 11 | 27 | 49 | 76 |
| 80 | 3 | 13 | 29 | 51 | 79 |
| 85 | 4 | 14 | 31 | 54 | 82 |
| 90 | 5 | 15 | 33 | 57 | 85 |
| 95 | 5 | 17 | 34 | 59 | 89 |
| 100 | 6 | 18 | 36 | 61 | 91 |
| 105 | 7 | 19 | 38 | 64 | 94 |
| 110 | 8 | 20 | 40 | 66 | 97 |
| 115 | 8 | 22 | 42 | 68 | 100 |
| 120 | 9 | 23 | 43 | 70 | 102 |
| 125 | 10 | 24 | 45 | 72 | 105 |
| 130 | 11 | 25 | 46 | 74 | 107 |
| 135 | 12 | 26 | 48 | 76 | 110 |
| 140 | 12 | 27 | 50 | 78 | 112 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 2 | 10 | 24 | 43 | 68 |
| 20 | 3 | 11 | 27 | 50 | 78 |
| 25 | 3 | 12 | 28 | 51 | 80 |
| 30 | 3 | 12 | 28 | 51 | 80 |
| 35 | 3 | 12 | 28 | 51 | 80 |
| 40 | 3 | 12 | 28 | 51 | 80 |
| 45 | 3 | 11 | 26 | 48 | 76 |
| 50 | 2 | 10 | 25 | 45 | 71 |
| 55 | 2 | 10 | 23 | 42 | 66 |
| 60 | 2 | 9 | 21 | 38 | 60 |
| 65 | 2 | 8 | 19 | 35 | 54 |
| 70 | 2 | 7 | 17 | 31 | 49 |
| 75 | 1 | 6 | 15 | 28 | 43 |
| 80 | 1 | 6 | 14 | 25 | 39 |
| 85 | 1 | 5 | 12 | 22 | 35 |
| 90 | 1 | 5 | 11 | 20 | 31 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | 3 | 7 | 11 | 17 | 24 |
| 45 | 4 | 7 | 12 | 18 | 26 |
| 50 | 4 | 8 | 13 | 19 | 27 |
| 55 | 5 | 8 | 14 | 20 | 28 |
| 60 | 5 | 9 | 14 | 21 | 28 |
| 65 | 5 | 9 | 15 | 22 | 29 |
| 70 | 6 | 10 | 15 | 22 | 30 |
| 75 | 6 | 10 | 16 | 23 | 31 |
| 80 | 6 | 11 | 16 | 24 | 31 |
| 85 | 7 | 11 | 17 | 24 | 32 |
| 90 | 7 | 11 | 17 | 25 | 33 |
| 95 | 7 | 12 | 18 | 25 | 33 |
| 100 | 7 | 12 | 18 | 26 | 34 |
| 105 | 8 | 12 | 19 | 26 | 35 |
| 110 | 8 | 13 | 19 | 27 | 35 |
| 115 | 8 | 13 | 19 | 27 | 36 |
| 120 | 8 | 13 | 20 | 28 | 36 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 4 | 8 | 13 | 18 | 25 |
| 20 | 5 | 9 | 14 | 21 | 29 |
| 25 | 5 | 9 | 15 | 22 | 29 |
| 30 | 5 | 9 | 15 | 22 | 29 |
| 35 | 5 | 9 | 15 | 22 | 29 |
| 40 | 5 | 9 | 15 | 22 | 29 |
| 45 | 5 | 9 | 14 | 21 | 28 |
| 50 | 4 | 8 | 13 | 19 | 26 |
| 55 | 4 | 8 | 12 | 18 | 24 |
| 60 | 4 | 7 | 11 | 16 | 22 |
| 65 | 3 | 6 | 10 | 15 | 20 |
| 70 | 3 | 6 | 9 | 13 | 18 |
| 75 | 3 | 5 | 8 | 12 | 16 |
| 80 | 2 | 4 | 7 | 11 | 14 |
| 85 | 2 | 4 | 6 | 9 | 13 |
| 90 | 2 | 4 | 6 | 9 | 12 |
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：
