Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Wall Ball
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus, Deltoids |
| Secondary Muscles | Hamstring, Adductor Muscle Group, Pectoralis Major |
| Stabilizer Muscles | Abdominal External Oblique |
| Grip Muscles | Forearm Flexors |
| Level |  |
 |
|---|---|---|
| Beg. | 5 kg (11 lbs) |
3 kg (7 lbs) |
| Nov. | 11 kg (25 lbs) |
6 kg (14 lbs) |
| Int. | 20 kg (45 lbs) |
11 kg (25 lbs) |
| Adv. | 33 kg (72 lbs) |
18 kg (39 lbs) |
| Pro | 47 kg (103 lbs) |
25 kg (55 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 | 2 | 6 | 13 | 22 | 34 |
| 55 | 2 | 7 | 14 | 24 | 36 |
| 60 | 3 | 8 | 16 | 26 | 38 |
| 65 | 4 | 9 | 17 | 28 | 40 |
| 70 | 4 | 10 | 18 | 29 | 42 |
| 75 | 5 | 11 | 20 | 31 | 44 |
| 80 | 6 | 12 | 21 | 33 | 46 |
| 85 | 6 | 13 | 22 | 34 | 48 |
| 90 | 7 | 14 | 23 | 36 | 50 |
| 95 | 7 | 15 | 24 | 37 | 51 |
| 100 | 8 | 15 | 26 | 38 | 53 |
| 105 | 9 | 16 | 27 | 40 | 54 |
| 110 | 9 | 17 | 28 | 41 | 56 |
| 115 | 10 | 18 | 29 | 42 | 57 |
| 120 | 10 | 19 | 30 | 43 | 59 |
| 125 | 11 | 19 | 31 | 44 | 60 |
| 130 | 12 | 20 | 32 | 46 | 61 |
| 135 | 12 | 21 | 32 | 47 | 63 |
| 140 | 13 | 22 | 33 | 48 | 64 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 4 | 10 | 17 | 28 | 40 |
| 20 | 5 | 11 | 20 | 32 | 45 |
| 25 | 5 | 11 | 20 | 33 | 47 |
| 30 | 5 | 11 | 20 | 33 | 47 |
| 35 | 5 | 11 | 20 | 33 | 47 |
| 40 | 5 | 11 | 20 | 33 | 47 |
| 45 | 5 | 11 | 19 | 31 | 44 |
| 50 | 4 | 10 | 18 | 29 | 41 |
| 55 | 4 | 9 | 17 | 27 | 38 |
| 60 | 4 | 8 | 15 | 24 | 35 |
| 65 | 3 | 8 | 14 | 22 | 32 |
| 70 | 3 | 7 | 12 | 20 | 28 |
| 75 | 3 | 6 | 11 | 18 | 25 |
| 80 | 2 | 5 | 10 | 16 | 23 |
| 85 | 2 | 5 | 9 | 14 | 20 |
| 90 | 2 | 4 | 8 | 13 | 18 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | 2 | 4 | 9 | 14 | 21 |
| 45 | 2 | 5 | 9 | 15 | 22 |
| 50 | 2 | 5 | 10 | 16 | 23 |
| 55 | 3 | 6 | 10 | 16 | 23 |
| 60 | 3 | 6 | 11 | 17 | 24 |
| 65 | 3 | 7 | 11 | 18 | 25 |
| 70 | 3 | 7 | 12 | 18 | 26 |
| 75 | 4 | 7 | 12 | 19 | 26 |
| 80 | 4 | 8 | 13 | 19 | 27 |
| 85 | 4 | 8 | 13 | 20 | 28 |
| 90 | 4 | 8 | 14 | 20 | 28 |
| 95 | 4 | 8 | 14 | 21 | 29 |
| 100 | 5 | 9 | 14 | 21 | 29 |
| 105 | 5 | 9 | 15 | 22 | 30 |
| 110 | 5 | 9 | 15 | 22 | 30 |
| 115 | 5 | 10 | 15 | 22 | 31 |
| 120 | 5 | 10 | 16 | 23 | 31 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 3 | 5 | 10 | 15 | 21 |
| 20 | 3 | 6 | 11 | 17 | 24 |
| 25 | 3 | 6 | 11 | 18 | 25 |
| 30 | 3 | 6 | 11 | 18 | 25 |
| 35 | 3 | 6 | 11 | 18 | 25 |
| 40 | 3 | 6 | 11 | 18 | 25 |
| 45 | 3 | 6 | 11 | 17 | 24 |
| 50 | 3 | 6 | 10 | 16 | 22 |
| 55 | 2 | 5 | 9 | 15 | 21 |
| 60 | 2 | 5 | 9 | 13 | 19 |
| 65 | 2 | 4 | 8 | 12 | 17 |
| 70 | 2 | 4 | 7 | 11 | 15 |
| 75 | 2 | 3 | 6 | 10 | 14 |
| 80 | 1 | 3 | 6 | 9 | 12 |
| 85 | 1 | 3 | 5 | 8 | 11 |
| 90 | 1 | 3 | 4 | 7 | 10 |
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 | 🔥 20-35 Calories |
| Medium | 🔥 35-50 Calories |
| Hard | 🔥 50-70 Calories |
| Max | 🔥 70-90 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：
