Bases on S&SS V1.1
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Body weight
push-ups
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
push-ups
3×10
Walking Lunge
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Walking Lunge
3×10
Body weight squats
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Body weight squats
3×10
high knees
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
high knees
3×10
Plank
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
Plank
3×60 s
Dragon Flag
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Dragon Flag
3×10
Sit ups
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Sit ups
3×10
Upper
Barbell Incline Bench Press Medium-Grip
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
Barbell Incline Bench Press Medium-Grip
3×8+
side lateral raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
side lateral raise
3×8+
EZ Bar Skull Crushers
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
EZ Bar Skull Crushers
3×8+
Barbell Shrug
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
Barbell Shrug
3×8+
One Arm Dumbbell Row
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
One Arm Dumbbell Row
3×8+
Incline Dumbbell Curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
Incline Dumbbell Curl
3×8+
Dumbbell Pullover
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Pullover
3×8
Lower
Barbell Squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
Barbell Squat
3×8+
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
romanian deadlift
3×8+
bulgarian split squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
bulgarian split squat
3×8+
lunge
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
lunge
3×8+
Barbell Seated Calf Raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
Barbell Seated Calf Raise
3×8+
Push
Barbell Bench Press - Medium Grip
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Bench Press - Medium Grip
3×8
seated shoulder press
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
seated shoulder press
3×8
Dumbbell tricep kickback
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell tricep kickback
3×8
Dumbbell Chest Fly
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Chest Fly
3×8
side lateral raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
side lateral raise
3×8
EZ Bar Skull Crushers
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
EZ Bar Skull Crushers
3×8
Seated Bent-Over Rear Delt Raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Seated Bent-Over Rear Delt Raise
3×8
Dumbbell Pullover
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Pullover
3×8
Pull
barbell row
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
barbell row
3×8
Barbell Shurg
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Shurg
3×8
Incline Dumbbell Curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Incline Dumbbell Curl
3×8
Middle Back Shrug
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Middle Back Shrug
3×8
One Arm Dumbbell Row
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
One Arm Dumbbell Row
3×8
Dumbbell Preacher Curl
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Dumbbell Preacher Curl
3×8
Legs
Barbell Squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Barbell Squat
3×8
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
romanian deadlift
3×8
bulgarian split squat
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
bulgarian split squat
3×8
lunge
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
lunge
3×8
Barbell Seated Calf Raise
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec