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 = [
	"Triceps overhead extension",
	"Biceps dumbbell curl",
	"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)])

Wednesday

let workout = [
	"Pullup",
	"Pushup",
	"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"
]


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 = [
	"Pec dec",
	"Egyptian raise",
	"Ab crunch machine",
	"Side ab 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 = [
	"Reverse pec dec",
	"Rope lat pushdown",
	"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 = [
	"Barbell military press",
	"Leg press - narrow stance",
	"Hip thrust",
	"Cable curl",
	"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",
	"Pullup",
	"T-Bar row",
	"Pushup",
	"Barbell military press",
	"Barbell squat",
	"Deadlift",
	"Face pull",
	"Hip thrust",
	"Leg press - narrow stance",
	"Leg extension machine",
	"Leg curl machine",
	"Pec dec",
	"Reverse pec dec",
	"Rope lat pushdown",
	"Leg abduction machine",
	"Leg adduction machine",
	"Side ab machine",
	"Ab crunch machine",
	"Triceps overhead extension",
	"Biceps dumbbell curl",
	"Cable curl",
	"Lateral dumbbell raise",
	"Egyptian raise",
	"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)])

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