Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Sissy Squat
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus |
| Secondary Muscles | Hamstring |
| Stabilizer Muscles | Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | < 1 | < 1 |
| Int. | 27 | 9 |
| Adv. | 62 | 20 |
| Pro | 105 | 32 |
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 | 40 | 91 | 152 |
| 120 | < 1 | 4 | 38 | 85 | 142 |
| 130 | < 1 | 3 | 35 | 80 | 134 |
| 140 | < 1 | 3 | 33 | 75 | 126 |
| 150 | < 1 | 2 | 31 | 71 | 119 |
| 160 | < 1 | 2 | 29 | 67 | 113 |
| 170 | < 1 | 1 | 28 | 64 | 107 |
| 180 | < 1 | < 1 | 26 | 61 | 102 |
| 190 | < 1 | < 1 | 24 | 58 | 97 |
| 200 | < 1 | < 1 | 23 | 55 | 93 |
| 210 | < 1 | < 1 | 22 | 53 | 89 |
| 220 | < 1 | < 1 | 21 | 50 | 85 |
| 230 | < 1 | < 1 | 19 | 48 | 82 |
| 240 | < 1 | < 1 | 18 | 46 | 79 |
| 250 | < 1 | < 1 | 17 | 44 | 76 |
| 260 | < 1 | < 1 | 16 | 42 | 73 |
| 270 | < 1 | < 1 | 15 | 41 | 70 |
| 280 | < 1 | < 1 | 15 | 39 | 68 |
| 290 | < 1 | < 1 | 14 | 38 | 65 |
| 300 | < 1 | < 1 | 13 | 36 | 63 |
| 310 | < 1 | < 1 | 12 | 35 | 61 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 18 | 49 | 85 |
| 20 | < 1 | < 1 | 25 | 60 | 102 |
| 25 | < 1 | < 1 | 27 | 62 | 105 |
| 30 | < 1 | < 1 | 27 | 62 | 105 |
| 35 | < 1 | < 1 | 27 | 62 | 105 |
| 40 | < 1 | < 1 | 27 | 62 | 105 |
| 45 | < 1 | < 1 | 24 | 58 | 98 |
| 50 | < 1 | < 1 | 20 | 52 | 90 |
| 55 | < 1 | < 1 | 17 | 46 | 81 |
| 60 | < 1 | < 1 | 13 | 40 | 72 |
| 65 | < 1 | < 1 | 9 | 33 | 62 |
| 70 | < 1 | < 1 | 6 | 27 | 52 |
| 75 | < 1 | < 1 | 2 | 21 | 44 |
| 80 | < 1 | < 1 | < 1 | 15 | 36 |
| 85 | < 1 | < 1 | < 1 | 11 | 29 |
| 90 | < 1 | < 1 | < 1 | 8 | 23 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 90 | < 1 | < 1 | 7 | 18 | 31 |
| 100 | < 1 | < 1 | 8 | 18 | 31 |
| 110 | < 1 | < 1 | 8 | 18 | 30 |
| 120 | < 1 | < 1 | 9 | 18 | 29 |
| 130 | < 1 | < 1 | 9 | 18 | 29 |
| 140 | < 1 | < 1 | 9 | 18 | 28 |
| 150 | < 1 | 1 | 9 | 17 | 27 |
| 160 | < 1 | 1 | 9 | 17 | 26 |
| 170 | < 1 | 1 | 8 | 16 | 25 |
| 180 | < 1 | 1 | 8 | 16 | 24 |
| 190 | < 1 | 1 | 8 | 15 | 24 |
| 200 | < 1 | 1 | 8 | 15 | 23 |
| 210 | < 1 | 1 | 8 | 14 | 22 |
| 220 | < 1 | < 1 | 7 | 14 | 21 |
| 230 | < 1 | < 1 | 7 | 13 | 20 |
| 240 | < 1 | < 1 | 7 | 13 | 20 |
| 250 | < 1 | < 1 | 6 | 12 | 19 |
| 260 | < 1 | < 1 | 6 | 12 | 18 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 4 | 12 | 23 |
| 20 | < 1 | < 1 | 8 | 19 | 31 |
| 25 | < 1 | < 1 | 9 | 20 | 32 |
| 30 | < 1 | < 1 | 9 | 20 | 32 |
| 35 | < 1 | < 1 | 9 | 20 | 32 |
| 40 | < 1 | < 1 | 9 | 20 | 32 |
| 45 | < 1 | < 1 | 7 | 17 | 29 |
| 50 | < 1 | < 1 | 5 | 14 | 26 |
| 55 | < 1 | < 1 | 3 | 11 | 21 |
| 60 | < 1 | < 1 | < 1 | 8 | 17 |
| 65 | < 1 | < 1 | < 1 | 5 | 13 |
| 70 | < 1 | < 1 | < 1 | 2 | 9 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | 2 |
| 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 | 🔥 15-25 Calories |
| Medium | 🔥 25-35 Calories |
| Hard | 🔥 35-50 Calories |
| Max | 🔥 50-70 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：
