Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Ab Wheel Rollout
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Rectus Abdominis |
| Secondary Muscles | Abdominal External Oblique |
| Stabilizer Muscles | Erector Spinae, Deltoids, Pectoralis Major |
| Grip Muscles | Forearm Flexors |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 3 | < 1 |
| Int. | 21 | 6 |
| Adv. | 44 | 14 |
| Pro | 70 | 23 |
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 |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 21 | 48 | 79 |
| 120 | < 1 | 1 | 21 | 47 | 77 |
| 130 | < 1 | 2 | 21 | 46 | 75 |
| 140 | < 1 | 3 | 21 | 45 | 73 |
| 150 | < 1 | 4 | 21 | 44 | 70 |
| 160 | < 1 | 4 | 21 | 43 | 68 |
| 170 | < 1 | 4 | 21 | 42 | 66 |
| 180 | < 1 | 5 | 20 | 41 | 64 |
| 190 | < 1 | 5 | 20 | 40 | 63 |
| 200 | < 1 | 5 | 20 | 39 | 61 |
| 210 | < 1 | 5 | 19 | 38 | 59 |
| 220 | < 1 | 5 | 19 | 37 | 58 |
| 230 | < 1 | 5 | 18 | 36 | 56 |
| 240 | < 1 | 5 | 18 | 35 | 55 |
| 250 | < 1 | 5 | 18 | 35 | 53 |
| 260 | < 1 | 4 | 17 | 34 | 52 |
| 270 | < 1 | 4 | 17 | 33 | 50 |
| 280 | < 1 | 4 | 16 | 32 | 49 |
| 290 | < 1 | 4 | 16 | 31 | 48 |
| 300 | < 1 | 4 | 15 | 30 | 47 |
| 310 | < 1 | 4 | 15 | 30 | 46 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 13 | 33 | 55 |
| 20 | < 1 | 2 | 19 | 42 | 67 |
| 25 | < 1 | 3 | 21 | 44 | 70 |
| 30 | < 1 | 3 | 21 | 44 | 70 |
| 35 | < 1 | 3 | 21 | 44 | 70 |
| 40 | < 1 | 3 | 21 | 44 | 70 |
| 45 | < 1 | 1 | 18 | 40 | 65 |
| 50 | < 1 | < 1 | 15 | 36 | 59 |
| 55 | < 1 | < 1 | 12 | 31 | 52 |
| 60 | < 1 | < 1 | 9 | 26 | 45 |
| 65 | < 1 | < 1 | 6 | 20 | 38 |
| 70 | < 1 | < 1 | 2 | 15 | 31 |
| 75 | < 1 | < 1 | < 1 | 10 | 25 |
| 80 | < 1 | < 1 | < 1 | 7 | 19 |
| 85 | < 1 | < 1 | < 1 | 4 | 14 |
| 90 | < 1 | < 1 | < 1 | < 1 | 10 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 90 | < 1 | < 1 | 6 | 13 | 22 |
| 100 | < 1 | < 1 | 6 | 13 | 21 |
| 110 | < 1 | < 1 | 6 | 13 | 21 |
| 120 | < 1 | < 1 | 6 | 12 | 20 |
| 130 | < 1 | < 1 | 6 | 12 | 19 |
| 140 | < 1 | < 1 | 6 | 12 | 19 |
| 150 | < 1 | < 1 | 6 | 11 | 18 |
| 160 | < 1 | < 1 | 6 | 11 | 17 |
| 170 | < 1 | < 1 | 5 | 10 | 16 |
| 180 | < 1 | < 1 | 5 | 10 | 16 |
| 190 | < 1 | < 1 | 5 | 9 | 15 |
| 200 | < 1 | < 1 | 4 | 9 | 14 |
| 210 | < 1 | < 1 | 4 | 9 | 13 |
| 220 | < 1 | < 1 | 4 | 8 | 13 |
| 230 | < 1 | < 1 | 3 | 8 | 12 |
| 240 | < 1 | < 1 | 3 | 8 | 12 |
| 250 | < 1 | < 1 | 3 | 7 | 11 |
| 260 | < 1 | < 1 | 2 | 7 | 10 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 1 | 8 | 15 |
| 20 | < 1 | < 1 | 5 | 12 | 21 |
| 25 | < 1 | < 1 | 6 | 14 | 23 |
| 30 | < 1 | < 1 | 6 | 14 | 23 |
| 35 | < 1 | < 1 | 6 | 14 | 23 |
| 40 | < 1 | < 1 | 6 | 14 | 23 |
| 45 | < 1 | < 1 | 4 | 11 | 20 |
| 50 | < 1 | < 1 | 2 | 9 | 17 |
| 55 | < 1 | < 1 | < 1 | 7 | 13 |
| 60 | < 1 | < 1 | < 1 | 4 | 10 |
| 65 | < 1 | < 1 | < 1 | 1 | 7 |
| 70 | < 1 | < 1 | < 1 | < 1 | 3 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 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 | 🔥 30～40 Calories |
| Medium | 🔥 50～60 Calories |
| Hard | 🔥 70～80 Calories |
| Max | 🔥 90～110 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：
