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).

Day 1

let workout = [
	"Pullup",
	"Dip",
	"Barbell squat",
	"Barbell military press"
]
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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

Day 2

let workout = [
	"Triceps overhead extension",
	"Biceps dumbbell curl",
	"Leg press - narrow stance",
	"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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

Day 3

let workout = [
	"Bench press",
	"T-Bar row",
	"Deadlift",
	"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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

Day 4

let workout = [
	"Face pull",
	"Rope lat pushdown",
	"Hip thrust",
	"Ab crunch 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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

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

Once a week

let workout = [
	"Leg abduction machine",
	"Leg adduction 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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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}),{});
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", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"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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