Apr - May 2026 Strength 1
Body Heatmap
Target Muscles
Squat (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
5
2
-
5
3
-
5
4
-
5
5
-
5
Romanian Deadlift (Barbell)
16 reps1
26 reps2
36 reps3
46 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
6
2
-
6
3
-
6
4
-
6
Reverse Lunge (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Reverse Lunge (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
SA Cable Draw
16 reps1
26 reps2
36 reps3
Upper BackLats
SA Cable Draw
Upper BackLats
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Band Pullaparts
5 directions
115 reps1
215 reps2
315 reps3
Rear DeltsUpper Back
Band Pullaparts
5 directions
Rear DeltsUpper Back
Set
Reps
1
15
2
15
3
15
TRX Rollouts
18 reps1
28 reps2
38 reps3
AbsLats
TRX Rollouts
AbsLats
Set
Reps
1
8
2
8
3
8
Aleknas
18 reps1
28 reps2
38 reps3
Abs
Aleknas
Abs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Weighted Overhead Situps
18 reps1
28 reps2
38 reps3
Abs
Weighted Overhead Situps
Abs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
