Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Burpee
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus, Tricep Surae |
| Secondary Muscles | Hamstring, Adductor Muscle Group, Rectus Abdominis |
| Stabilizer Muscles | Abdominal External Oblique, Erector Spinae |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 8 | 7 |
| Int. | 36 | 29 |
| Adv. | 73 | 57 |
| Pro | 115 | 89 |
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 | 4 | 36 | 80 | 133 |
| 120 | < 1 | 6 | 37 | 79 | 129 |
| 130 | < 1 | 7 | 37 | 77 | 125 |
| 140 | < 1 | 8 | 37 | 76 | 121 |
| 150 | < 1 | 8 | 37 | 74 | 118 |
| 160 | < 1 | 9 | 37 | 72 | 114 |
| 170 | < 1 | 9 | 36 | 71 | 111 |
| 180 | < 1 | 10 | 36 | 69 | 108 |
| 190 | < 1 | 10 | 35 | 68 | 105 |
| 200 | < 1 | 10 | 35 | 66 | 102 |
| 210 | < 1 | 10 | 34 | 65 | 99 |
| 220 | < 1 | 10 | 34 | 63 | 97 |
| 230 | < 1 | 10 | 33 | 62 | 94 |
| 240 | < 1 | 10 | 33 | 61 | 92 |
| 250 | < 1 | 10 | 32 | 59 | 90 |
| 260 | < 1 | 10 | 31 | 58 | 88 |
| 270 | < 1 | 10 | 31 | 57 | 86 |
| 280 | < 1 | 10 | 30 | 56 | 84 |
| 290 | < 1 | 10 | 30 | 54 | 82 |
| 300 | < 1 | 10 | 29 | 53 | 80 |
| 310 | < 1 | 9 | 29 | 52 | 79 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 26 | 58 | 94 |
| 20 | < 1 | 8 | 35 | 70 | 112 |
| 25 | < 1 | 8 | 36 | 73 | 115 |
| 30 | < 1 | 8 | 36 | 73 | 115 |
| 35 | < 1 | 8 | 36 | 73 | 115 |
| 40 | < 1 | 8 | 36 | 73 | 115 |
| 45 | < 1 | 7 | 33 | 68 | 108 |
| 50 | < 1 | 5 | 29 | 62 | 100 |
| 55 | < 1 | 2 | 25 | 55 | 90 |
| 60 | < 1 | < 1 | 20 | 47 | 79 |
| 65 | < 1 | < 1 | 15 | 40 | 69 |
| 70 | < 1 | < 1 | 11 | 33 | 59 |
| 75 | < 1 | < 1 | 7 | 26 | 49 |
| 80 | < 1 | < 1 | 4 | 20 | 41 |
| 85 | < 1 | < 1 | < 1 | 15 | 34 |
| 90 | < 1 | < 1 | < 1 | 11 | 28 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 90 | < 1 | 7 | 33 | 68 | 109 |
| 100 | < 1 | 7 | 32 | 65 | 103 |
| 110 | < 1 | 8 | 31 | 62 | 98 |
| 120 | < 1 | 8 | 30 | 60 | 93 |
| 130 | < 1 | 8 | 29 | 57 | 89 |
| 140 | < 1 | 8 | 28 | 55 | 85 |
| 150 | < 1 | 8 | 27 | 53 | 82 |
| 160 | < 1 | 8 | 27 | 51 | 78 |
| 170 | < 1 | 7 | 26 | 49 | 75 |
| 180 | < 1 | 7 | 25 | 47 | 72 |
| 190 | < 1 | 7 | 24 | 45 | 70 |
| 200 | < 1 | 7 | 23 | 44 | 67 |
| 210 | < 1 | 6 | 22 | 42 | 65 |
| 220 | < 1 | 6 | 21 | 41 | 62 |
| 230 | < 1 | 6 | 20 | 39 | 60 |
| 240 | < 1 | 5 | 20 | 38 | 58 |
| 250 | < 1 | 5 | 19 | 37 | 56 |
| 260 | < 1 | 5 | 18 | 36 | 55 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 20 | 44 | 72 |
| 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 | 53 | 83 |
| 50 | < 1 | 3 | 22 | 48 | 76 |
| 55 | < 1 | 1 | 18 | 42 | 68 |
| 60 | < 1 | < 1 | 14 | 36 | 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 |
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 | 🔥 100-140 Calories |
| Medium | 🔥 140-180 Calories |
| Hard | 🔥 180-220 Calories |
| Max | 🔥 220-260 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：
