Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Reverse Lunge
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus, Hamstring |
| Secondary Muscles | Adductor Muscle Group |
| Stabilizer Muscles | Rectus Abdominis, Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 10 | < 1 |
| Int. | 34 | 6 |
| Adv. | 64 | 22 |
| Pro | 99 | 41 |
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 | 9 | 38 | 76 | 120 |
| 120 | < 1 | 9 | 37 | 74 | 115 |
| 130 | < 1 | 10 | 37 | 71 | 111 |
| 140 | < 1 | 10 | 36 | 69 | 107 |
| 150 | < 1 | 10 | 36 | 67 | 103 |
| 160 | < 1 | 11 | 35 | 65 | 100 |
| 170 | < 1 | 11 | 34 | 64 | 97 |
| 180 | < 1 | 11 | 34 | 62 | 93 |
| 190 | < 1 | 11 | 33 | 60 | 91 |
| 200 | < 1 | 10 | 32 | 58 | 88 |
| 210 | < 1 | 10 | 31 | 57 | 85 |
| 220 | < 1 | 10 | 31 | 55 | 83 |
| 230 | < 1 | 10 | 30 | 54 | 80 |
| 240 | < 1 | 10 | 29 | 52 | 78 |
| 250 | < 1 | 10 | 28 | 51 | 76 |
| 260 | < 1 | 10 | 28 | 50 | 74 |
| 270 | < 1 | 9 | 27 | 49 | 72 |
| 280 | < 1 | 9 | 26 | 47 | 70 |
| 290 | < 1 | 9 | 26 | 46 | 69 |
| 300 | < 1 | 9 | 25 | 45 | 67 |
| 310 | < 1 | 9 | 24 | 44 | 65 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 25 | 51 | 80 |
| 20 | < 1 | 9 | 33 | 62 | 96 |
| 25 | < 1 | 10 | 34 | 64 | 99 |
| 30 | < 1 | 10 | 34 | 64 | 99 |
| 35 | < 1 | 10 | 34 | 64 | 99 |
| 40 | < 1 | 10 | 34 | 64 | 99 |
| 45 | < 1 | 9 | 31 | 60 | 92 |
| 50 | < 1 | 7 | 27 | 54 | 85 |
| 55 | < 1 | 4 | 23 | 48 | 76 |
| 60 | < 1 | 1 | 18 | 41 | 67 |
| 65 | < 1 | < 1 | 14 | 34 | 58 |
| 70 | < 1 | < 1 | 10 | 28 | 49 |
| 75 | < 1 | < 1 | 6 | 22 | 40 |
| 80 | < 1 | < 1 | 3 | 16 | 33 |
| 85 | < 1 | < 1 | < 1 | 12 | 27 |
| 90 | < 1 | < 1 | < 1 | 8 | 21 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 90 | < 1 | < 1 | 9 | 30 | 54 |
| 100 | < 1 | < 1 | 9 | 28 | 50 |
| 110 | < 1 | < 1 | 8 | 26 | 47 |
| 120 | < 1 | < 1 | 7 | 24 | 44 |
| 130 | < 1 | < 1 | 7 | 22 | 41 |
| 140 | < 1 | < 1 | 6 | 21 | 39 |
| 150 | < 1 | < 1 | 6 | 19 | 36 |
| 160 | < 1 | < 1 | 5 | 18 | 34 |
| 170 | < 1 | < 1 | 4 | 17 | 32 |
| 180 | < 1 | < 1 | 4 | 16 | 31 |
| 190 | < 1 | < 1 | 3 | 15 | 29 |
| 200 | < 1 | < 1 | 2 | 14 | 27 |
| 210 | < 1 | < 1 | 2 | 13 | 26 |
| 220 | < 1 | < 1 | 1 | 12 | 24 |
| 230 | < 1 | < 1 | < 1 | 11 | 23 |
| 240 | < 1 | < 1 | < 1 | 10 | 22 |
| 250 | < 1 | < 1 | < 1 | 10 | 21 |
| 260 | < 1 | < 1 | < 1 | 9 | 20 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 1 | 14 | 31 |
| 20 | < 1 | < 1 | 6 | 21 | 39 |
| 25 | < 1 | < 1 | 6 | 22 | 41 |
| 30 | < 1 | < 1 | 6 | 22 | 41 |
| 35 | < 1 | < 1 | 6 | 22 | 41 |
| 40 | < 1 | < 1 | 6 | 22 | 41 |
| 45 | < 1 | < 1 | 5 | 19 | 38 |
| 50 | < 1 | < 1 | 3 | 16 | 33 |
| 55 | < 1 | < 1 | < 1 | 13 | 29 |
| 60 | < 1 | < 1 | < 1 | 10 | 24 |
| 65 | < 1 | < 1 | < 1 | 7 | 18 |
| 70 | < 1 | < 1 | < 1 | 3 | 14 |
| 75 | < 1 | < 1 | < 1 | < 1 | 9 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | 2 |
| 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 | 🔥 25-35 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：
