Body Heatmap
Target Muscles
Squat (Barbell)
150 reps1
250 reps2
350 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
50
2
-
50
3
-
50
Dumbbell Step Up
120 reps1
220 reps2
320 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Full Squat
125 reps1
225 reps2
325 reps3
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
25
2
-
25
3
-
25
Bulgarian Split Squat
120 reps1
220 reps2
32020 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
20
2
-
20
3
-
2020
Single Leg Hip Thrust (Dumbbell)
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Deadlift (Barbell)
120 reps1
220 reps2
320 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Lying Knee To Chest Stretch
100:401
200:402
GlutesHamstrings
Lying Knee To Chest Stretch
GlutesHamstrings
Set
Time
1
-
2
-
Dumbbell Stiff Leg Deadlift
120 reps1
220 reps2
320 reps3
HamstringsGlutesLower Back
Dumbbell Stiff Leg Deadlift
HamstringsGlutesLower Back
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Dumbbell Seated Calf Raise
140 reps1
240 reps2
340 reps3
Calves
Dumbbell Seated Calf Raise
Calves
Set
KG
Reps
1
-
40
2
-
40
3
-
40
Standing Calf Raise (Barbell)
140 reps1
240 reps2
340 reps3
Calves
Standing Calf Raise (Barbell)
Calves
Set
KG
Reps
1
-
40
2
-
40
3
-
40
Single Leg Standing Calf Raise
150 reps1
250 reps2
350 reps3
Calves
Single Leg Standing Calf Raise
Calves
Set
Reps
1
50
2
50
3
50
Lateral Leg Raises
135 reps1
235 reps2
335 reps3
AbductorsGlutes
Lateral Leg Raises
AbductorsGlutes
Set
Reps
1
35
2
35
3
35
Lateral Lunge
115 reps1
215 reps2
315 reps3
QuadsAdductorsGlutes
Lateral Lunge
QuadsAdductorsGlutes
Set
Reps
1
15
2
15
3
15
