Overview

This workout aims to squeeze 80% of the strength and hypertrophy gains in half the time of a regular workout. The rest of the time can be spent on a cardio machine. This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).

Monday

let workout = [
	["Bench press", 3],
	["T-Bar row", 3],
	["Barbell squat", 3],
	["Lateral dumbbell raise", 3],
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

console.log(dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group[0]*group[1]])))

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group[0]*group[1]])))


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group[0]*group[1]]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Tuesday

let workout = [
	"Pullup",
	"Dip",
	"Barbell military press",
	"Leg press - wide stance",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Wednesday

let workout = [
	"Triceps overhead extension",
	"Biceps dumbbell curl",
	"Leg abduction machine",
	"Leg adduction machine",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Thursday

let workout = [
	"Pushup",
	"Cable row",
	"Deadlift",
	"Face pull",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))

let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Friday

let workout = [
	"Incline bench press",
	"Lat pulldown",
	"Leg extension machine",
	"Leg curl machine",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]


dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))

let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Saturday

let workout = [
	"Chest press machine",
	"High rows machine",
	"Side delts machine",
	"Leg press - narrow stance",
	"Hip thrust",
	"Calf machine raise",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

Total volume

let workout = [
	"Bench press",
	"T-Bar row",
	"Barbell squat",
	"Lateral dumbbell raise",
	"Pullup",
	"Dip",
	"Barbell military press",
	"Leg press - wide stance",
	"Triceps overhead extension",
	"Biceps dumbbell curl",
	"Leg abduction machine",
	"Leg adduction machine",
	"Pushup",
	"Cable row",
	"Deadlift",
	"Face pull",
	"Incline bench press",
	"Lat pulldown",
	"Leg extension machine",
	"Leg curl machine",
	"Chest press machine",
	"High rows machine",
	"Side delts machine",
	"Leg press - narrow stance",
	"Hip thrust",
	"Calf machine raise",
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Upper pecs", 
	"Lower pecs",
	"Abs", 
	"Side abs",
	"Spine erectors", 
	"Glutes", 
	"Quads", 
	"Hamstrings", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
dv.pages(pagesAsStr)
  .map(ex => Array.from(muscleGroups, 
                        group => totals[group] += ex[group]))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

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