Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Reverse Hyperextension
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Erector Spinae, Gluteus Maximus |
| Secondary Muscles | Hamstring |
| Stabilizer Muscles | Rectus Abdominis, Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 7 | 6 |
| Int. | 29 | 20 |
| Adv. | 57 | 39 |
| Pro | 87 | 60 |
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 | 21 | 50 | 85 |
| 55 | < 1 | 1 | 23 | 52 | 85 |
| 60 | < 1 | 4 | 25 | 53 | 85 |
| 65 | < 1 | 6 | 26 | 53 | 84 |
| 70 | < 1 | 7 | 27 | 54 | 83 |
| 75 | < 1 | 8 | 28 | 54 | 82 |
| 80 | < 1 | 9 | 29 | 53 | 81 |
| 85 | < 1 | 10 | 29 | 53 | 80 |
| 90 | < 1 | 10 | 30 | 53 | 78 |
| 95 | < 1 | 11 | 30 | 52 | 77 |
| 100 | < 1 | 11 | 30 | 52 | 76 |
| 105 | < 1 | 12 | 30 | 51 | 75 |
| 110 | < 1 | 12 | 30 | 51 | 73 |
| 115 | < 1 | 12 | 30 | 50 | 72 |
| 120 | < 1 | 12 | 29 | 49 | 71 |
| 125 | < 1 | 13 | 29 | 49 | 70 |
| 130 | < 1 | 13 | 29 | 48 | 68 |
| 135 | 1 | 13 | 29 | 47 | 67 |
| 140 | 1 | 13 | 28 | 47 | 66 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 20 | 44 | 71 |
| 20 | < 1 | 6 | 27 | 55 | 86 |
| 25 | < 1 | 7 | 29 | 57 | 89 |
| 30 | < 1 | 7 | 29 | 57 | 89 |
| 35 | < 1 | 7 | 29 | 57 | 89 |
| 40 | < 1 | 7 | 29 | 57 | 89 |
| 45 | < 1 | 5 | 26 | 52 | 83 |
| 50 | < 1 | 3 | 22 | 47 | 76 |
| 55 | < 1 | < 1 | 18 | 42 | 68 |
| 60 | < 1 | < 1 | 14 | 35 | 60 |
| 65 | < 1 | < 1 | 10 | 29 | 51 |
| 70 | < 1 | < 1 | 7 | 23 | 43 |
| 75 | < 1 | < 1 | 3 | 18 | 35 |
| 80 | < 1 | < 1 | < 1 | 13 | 28 |
| 85 | < 1 | < 1 | < 1 | 9 | 22 |
| 90 | < 1 | < 1 | < 1 | 6 | 17 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | 5 | 22 | 43 | 68 |
| 45 | < 1 | 6 | 22 | 42 | 65 |
| 50 | < 1 | 7 | 22 | 41 | 62 |
| 55 | < 1 | 7 | 21 | 40 | 60 |
| 60 | < 1 | 7 | 21 | 38 | 57 |
| 65 | < 1 | 7 | 20 | 37 | 55 |
| 70 | < 1 | 7 | 20 | 36 | 53 |
| 75 | < 1 | 7 | 19 | 34 | 51 |
| 80 | < 1 | 7 | 19 | 33 | 49 |
| 85 | < 1 | 7 | 18 | 32 | 47 |
| 90 | < 1 | 7 | 17 | 31 | 45 |
| 95 | < 1 | 6 | 17 | 30 | 44 |
| 100 | < 1 | 6 | 16 | 29 | 42 |
| 105 | < 1 | 6 | 15 | 27 | 40 |
| 110 | < 1 | 5 | 15 | 26 | 39 |
| 115 | < 1 | 5 | 14 | 26 | 38 |
| 120 | < 1 | 5 | 13 | 25 | 36 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 13 | 29 | 47 |
| 20 | < 1 | 5 | 19 | 38 | 58 |
| 25 | < 1 | 6 | 20 | 39 | 60 |
| 30 | < 1 | 6 | 20 | 39 | 60 |
| 35 | < 1 | 6 | 20 | 39 | 60 |
| 40 | < 1 | 6 | 20 | 39 | 60 |
| 45 | < 1 | 4 | 18 | 36 | 56 |
| 50 | < 1 | 2 | 15 | 32 | 50 |
| 55 | < 1 | < 1 | 12 | 27 | 44 |
| 60 | < 1 | < 1 | 9 | 22 | 38 |
| 65 | < 1 | < 1 | 6 | 17 | 31 |
| 70 | < 1 | < 1 | 2 | 12 | 25 |
| 75 | < 1 | < 1 | < 1 | 9 | 19 |
| 80 | < 1 | < 1 | < 1 | 5 | 14 |
| 85 | < 1 | < 1 | < 1 | 2 | 10 |
| 90 | < 1 | < 1 | < 1 | < 1 | 7 |
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：
