Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Single Leg Squat
| Muscle Group | Muscles |
|---|---|
| Primary muscles | Quadriceps, Gluteus Maximus, Hamstrings |
| Secondary muscles | Adductor Magnus, Calves |
| Stabilizer muscles | Core (Abdominals, Obliques), Hip Flexors |
| Grip muscles | None |
| Level |  |
 |
|---|---|---|
 |
< 1 | < 1 |
 |
< 1 | < 1 |
 |
14 | 11 |
 |
33 | 26 |
 |
54 | 42 |
Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.
| BW |
|
|
|
|
|
|---|---|---|---|---|---|
| 50 | < 1 | < 1 | 10 | 29 | 52 |
| 55 | < 1 | < 1 | 11 | 30 | 52 |
| 60 | < 1 | < 1 | 12 | 31 | 52 |
| 65 | < 1 | < 1 | 13 | 31 | 51 |
| 70 | < 1 | < 1 | 13 | 31 | 50 |
| 75 | < 1 | 1 | 14 | 31 | 49 |
| 80 | < 1 | 1 | 14 | 30 | 48 |
| 85 | < 1 | 2 | 14 | 30 | 47 |
| 90 | < 1 | 3 | 14 | 30 | 46 |
| 95 | < 1 | 3 | 14 | 29 | 45 |
| 100 | < 1 | 3 | 14 | 29 | 45 |
| 105 | < 1 | 3 | 14 | 28 | 44 |
| 110 | < 1 | 4 | 14 | 28 | 43 |
| 115 | < 1 | 4 | 14 | 27 | 42 |
| 120 | < 1 | 4 | 14 | 27 | 41 |
| 125 | < 1 | 4 | 14 | 26 | 40 |
| 130 | < 1 | 4 | 13 | 26 | 39 |
| 135 | < 1 | 4 | 13 | 25 | 38 |
| 140 | < 1 | 4 | 13 | 25 | 37 |
| Age |
|
|
|
|
|
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 24 | 42 |
| 20 | < 1 | < 1 | 13 | 31 | 52 |
| 25 | < 1 | < 1 | 14 | 33 | 54 |
| 30 | < 1 | < 1 | 14 | 33 | 54 |
| 35 | < 1 | < 1 | 14 | 33 | 54 |
| 40 | < 1 | < 1 | 14 | 33 | 54 |
| 45 | < 1 | < 1 | 12 | 30 | 50 |
| 50 | < 1 | < 1 | 9 | 26 | 45 |
| 55 | < 1 | < 1 | 7 | 22 | 39 |
| 60 | < 1 | < 1 | 4 | 17 | 33 |
| 65 | < 1 | < 1 | 1 | 13 | 27 |
| 70 | < 1 | < 1 | < 1 | 9 | 21 |
| 75 | < 1 | < 1 | < 1 | 6 | 16 |
| 80 | < 1 | < 1 | < 1 | 2 | 11 |
| 85 | < 1 | < 1 | < 1 | < 1 | 8 |
| 90 | < 1 | < 1 | < 1 | < 1 | 5 |
| BW |
|
|
|
|
|
|---|---|---|---|---|---|
| 40 | < 1 | < 1 | 9 | 23 | 40 |
| 45 | < 1 | < 1 | 10 | 24 | 40 |
| 50 | < 1 | < 1 | 10 | 24 | 39 |
| 55 | < 1 | < 1 | 11 | 24 | 38 |
| 60 | < 1 | 1 | 11 | 24 | 37 |
| 65 | < 1 | 2 | 11 | 23 | 36 |
| 70 | < 1 | 2 | 11 | 23 | 35 |
| 75 | < 1 | 2 | 11 | 22 | 34 |
| 80 | < 1 | 3 | 11 | 22 | 33 |
| 85 | < 1 | 3 | 11 | 21 | 32 |
| 90 | < 1 | 3 | 10 | 20 | 31 |
| 95 | < 1 | 3 | 10 | 20 | 30 |
| 100 | < 1 | 3 | 10 | 19 | 29 |
| 105 | < 1 | 2 | 10 | 19 | 28 |
| 110 | < 1 | 2 | 10 | 18 | 27 |
| 115 | < 1 | 2 | 9 | 17 | 27 |
| 120 | < 1 | 2 | 9 | 17 | 26 |
| Age |
|
|
|
|
|
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 6 | 18 | 31 |
| 20 | < 1 | < 1 | 10 | 24 | 40 |
| 25 | < 1 | < 1 | 11 | 26 | 42 |
| 30 | < 1 | < 1 | 11 | 26 | 42 |
| 35 | < 1 | < 1 | 11 | 26 | 42 |
| 40 | < 1 | < 1 | 11 | 26 | 42 |
| 45 | < 1 | < 1 | 9 | 23 | 38 |
| 50 | < 1 | < 1 | 8 | 20 | 34 |
| 55 | < 1 | < 1 | 5 | 16 | 29 |
| 60 | < 1 | < 1 | 2 | 12 | 24 |
| 65 | < 1 | < 1 | < 1 | 9 | 19 |
| 70 | < 1 | < 1 | < 1 | 5 | 14 |
| 75 | < 1 | < 1 | < 1 | 2 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | 3 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.
| Level | Color | 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. | Top 20% |
| Pro | |
Specialize in the workout routine for over 5 years. | Top 5% |
| Intensity | Calories Burned |
|---|---|
| Light | 🔥 25-35 calories |
| Moderate | 🔥 35-50 calories |
| Vigorous | 🔥 50-70 calories |
| High-Intensity | 🔥 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:
