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",
	"T-Bar row",
	"Barbell squat",
	"Lateral dumbbell 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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

Tuesday

let workout = [
	"Pullup",
	"Dip",
	"Barbell military press",
	"Leg press - narrow 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"
]


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
console.log(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 = [
	"Incline bench press",
	"Lat pulldown",
	"Barbell squat",
	"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"
]


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
console.log(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",
	"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"
]


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
console.log(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 = [
	"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"
]


let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
console.log(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 = [
	"Leg press - narrow stance",
	"Hip thrust",
	"Overhead press machine",
	"Pushup",
	"Cable row",
	"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}),{});
console.log(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",
	"Pushup",
	"Dip",
	"Incline bench press",
	"Pullup",
	"Lat pulldown",
	"T-Bar row",
	"Cable row",
	"High rows machine",
	"Overhead press machine",
	"Face pull",
	"Barbell military press",
	"Barbell squat",
	"Leg press - narrow stance",
	"Deadlift",
	"Hip thrust",
	"Triceps overhead extension",
	"Cable curl",
	"Egyptian raise",
	"Lateral dumbbell raise",
	"Leg extension machine",
	"Leg curl machine",
	"Side ab machine",
	"Ab crunch machine",
	"Leg abduction machine",
	"Leg adduction machine",
	"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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

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

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