ObsidianHome/03 - Sport/HF 6 days compound-heavy workout.md

tags, cssclasses

tags	cssclasses
sport	wide-page

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": 2,
	"T-Bar row": 2,
	"Barbell squat": 3,
	"Lateral dumbbell raise": 2,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group])))


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

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

Tuesday

let workout = {
	"Pullup": 2,
	"Dip": 2,
	"Barbell military press": 2,
	"Leg press - wide stance": 2,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : 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": 2,
	"Biceps dumbbell curl": 2,
	"Leg abduction machine": 2,
	"Leg adduction machine": 2,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group])))


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

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

Thursday

let workout = {
	"Pushup": 3,
	"Cable row": 3,
	"Deadlift": 3,
	"Face pull": 3,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group])))

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

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

Friday

let workout = {
	"Incline bench press": 2,
	"Lat pulldown": 2,
	"Leg extension machine": 2,
	"Leg curl machine": 2,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group])))

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

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

Saturday

let workout = {
	"Chest press machine": 3,
	"High rows machine": 3,
	"Side delts machine": 3,
	"Leg press - narrow stance": 3,
	"Hip thrust": 3,
	"Calf machine raise": 3,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group])))


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

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

Total volume

let workout = {
	"Bench press": 2,
	"T-Bar row": 2,
	"Barbell squat": 3,
	"Lateral dumbbell raise": 2,
	"Pullup": 2,
	"Dip": 2,
	"Barbell military press": 2,
	"Leg press - wide stance": 2,
	"Triceps overhead extension": 2,
	"Biceps dumbbell curl": 2,
	"Leg abduction machine": 2,
	"Leg adduction machine": 2,
	"Triceps overhead extension": 2,
	"Biceps dumbbell curl": 2,
	"Leg abduction machine": 2,
	"Leg adduction machine": 2,
	"Pushup": 3,
	"Cable row": 3,
	"Deadlift": 3,
	"Face pull": 3,
	"Incline bench press": 2,
	"Lat pulldown": 2,
	"Leg extension machine": 2,
	"Leg curl machine": 2,
	"Chest press machine": 3,
	"High rows machine": 3,
	"Side delts machine": 3,
	"Leg press - narrow stance": 3,
	"Hip thrust": 3,
	"Calf machine raise": 3,
}
let folderName = "03 - Sport/Exercises"
let pages = Array.from(Object.keys(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] > 0 ? ex[group]*workout[ex.name] : ex[group]))
totals.Name = "Totals"

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