01Your frame
021RM to enter each band
Numbers are total load 1RM in pounds on the reference lift. Spartan on chest means a bench 1RM at or above the Spartan column for your bodyweight.
| Muscle | Yardstick | Sparked | Glowing | Elite | Ascending | Beast |
|---|---|---|---|---|---|---|
| Shoulders | Overhead Press | 61.5 | 87.5 | 114 | 149 | 184 |
| Chest | Bench Press | 87.5 | 131.5 | 175 | 262.5 | 350 |
| Back | Barbell Row | 96.5 | 131.5 | 175 | 245 | 306.5 |
| Arms | Barbell Curl | 44 | 70 | 96.5 | 122.5 | 149 |
| Core | Cable Crunch | 42 | 63 | 84 | 112 | 140 |
| Legs | Squat | 175 | 219 | 306.5 | 394 | 481.5 |
03How to read this
Standards are directional. Limb length, sport background, and technique all move the goalposts. Use the table to spot lagging muscles, not to crown a champion.
In the app, height calibrates a personal ceiling so the same engine can answer “how close to your frame” instead of only population rank. Tables here use the world-standard path (bodyweight + sex).