Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Chin Up
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Latissimus Dorsi, Bicep |
| Secondary Muscles | Trapezius, Infraspinatus |
| Stabilizer Muscles | Abdominal External Oblique |
| Grip Muscles | Forearm Flexors |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 6 | < 1 |
| Int. | 14 | 6 |
| Adv. | 24 | 13 |
| Pro | 35 | 22 |
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 | 6 | 15 | 26 | 37 |
| 120 | < 1 | 7 | 15 | 25 | 36 |
| 130 | < 1 | 7 | 15 | 25 | 35 |
| 140 | < 1 | 7 | 15 | 24 | 34 |
| 150 | < 1 | 7 | 15 | 24 | 33 |
| 160 | < 1 | 7 | 14 | 23 | 32 |
| 170 | < 1 | 7 | 14 | 22 | 31 |
| 180 | < 1 | 7 | 13 | 22 | 30 |
| 190 | < 1 | 7 | 13 | 21 | 29 |
| 200 | < 1 | 7 | 13 | 20 | 28 |
| 210 | < 1 | 6 | 12 | 20 | 27 |
| 220 | < 1 | 6 | 12 | 19 | 26 |
| 230 | < 1 | 6 | 11 | 18 | 26 |
| 240 | < 1 | 6 | 11 | 18 | 25 |
| 250 | < 1 | 5 | 10 | 17 | 24 |
| 260 | < 1 | 5 | 10 | 16 | 23 |
| 270 | < 1 | 5 | 10 | 16 | 22 |
| 280 | < 1 | 5 | 9 | 15 | 22 |
| 290 | < 1 | 4 | 9 | 15 | 21 |
| 300 | < 1 | 4 | 9 | 14 | 20 |
| 310 | < 1 | 4 | 9 | 14 | 20 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 16 | 26 |
| 20 | < 1 | 5 | 13 | 23 | 34 |
| 25 | < 1 | 6 | 14 | 24 | 35 |
| 30 | < 1 | 6 | 14 | 24 | 35 |
| 35 | < 1 | 6 | 14 | 24 | 35 |
| 40 | < 1 | 6 | 14 | 24 | 35 |
| 45 | < 1 | 4 | 12 | 22 | 32 |
| 50 | < 1 | 2 | 10 | 18 | 28 |
| 55 | < 1 | < 1 | 7 | 15 | 24 |
| 60 | < 1 | < 1 | 4 | 11 | 19 |
| 65 | < 1 | < 1 | 1 | 8 | 15 |
| 70 | < 1 | < 1 | < 1 | 5 | 10 |
| 75 | < 1 | < 1 | < 1 | 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 110 | -12 lb | +18 lb | +53 lb | +93 lb | +135 lb |
| 120 | -10 lb | +21 lb | +58 lb | +100 lb | +144 lb |
| 130 | -9 lb | +24 lb | +63 lb | +106 lb | +151 lb |
| 140 | -8 lb | +26 lb | +67 lb | +111 lb | +158 lb |
| 150 | -7 lb | +28 lb | +70 lb | +116 lb | +164 lb |
| 160 | -7 lb | +30 lb | +73 lb | +120 lb | +169 lb |
| 170 | -7 lb | +31 lb | +75 lb | +124 lb | +174 lb |
| 180 | -7 lb | +32 lb | +77 lb | +127 lb | +178 lb |
| 190 | -7 lb | +33 lb | +79 lb | +130 lb | +182 lb |
| 200 | -8 lb | +33 lb | +80 lb | +132 lb | +185 lb |
| 210 | -9 lb | +33 lb | +81 lb | +134 lb | +188 lb |
| 220 | -10 lb | +33 lb | +82 lb | +136 lb | +191 lb |
| 230 | -11 lb | +32 lb | +82 lb | +137 lb | +193 lb |
| 240 | -13 lb | +32 lb | +83 lb | +138 lb | +194 lb |
| 250 | -15 lb | +31 lb | +82 lb | +138 lb | +196 lb |
| 260 | -16 lb | +30 lb | +82 lb | +139 lb | +197 lb |
| 270 | -19 lb | +28 lb | +81 lb | +139 lb | +198 lb |
| 280 | -21 lb | +27 lb | +80 lb | +139 lb | +198 lb |
| 290 | -23 lb | +25 lb | +79 lb | +138 lb | +198 lb |
| 300 | -26 lb | +23 lb | +78 lb | +138 lb | +198 lb |
| 310 | -29 lb | +21 lb | +77 lb | +137 lb | +198 lb |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 1 | 8 | 14 |
| 20 | < 1 | < 1 | 6 | 12 | 20 |
| 25 | < 1 | < 1 | 6 | 13 | 22 |
| 30 | < 1 | < 1 | 6 | 13 | 22 |
| 35 | < 1 | < 1 | 6 | 13 | 22 |
| 40 | < 1 | < 1 | 6 | 13 | 22 |
| 45 | < 1 | < 1 | 5 | 11 | 19 |
| 50 | < 1 | < 1 | 3 | 9 | 16 |
| 55 | < 1 | < 1 | < 1 | 7 | 13 |
| 60 | < 1 | < 1 | < 1 | 4 | 9 |
| 65 | < 1 | < 1 | < 1 | < 1 | 6 |
| 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 | 🔥 40-60 Calories |
| Medium | 🔥 60-80 Calories |
| Hard | 🔥 80-100 Calories |
| Max | 🔥 100-120 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：
Last Updated: September 21, 2024
