Progressions

Progressive overload is key

Diet

Muscle Gain

Fat Loss

Exercise

Fitness Tests/Diagnostics:

• Rough Cardio Assessment
• General Self-Diagnostic

Strength Standards

A new study developed strength standards by collecting competition data from over 800k powerlifters. The competitions were raw and drug-tested, but I think it's safe to assume not all were lifetime natural, especially not the strongest ones. Regardless, the averages of such a large dataset should be a reasonable goal for most lifters with average genetics.

The average squat strength was 2.2x bodyweight (BW) for men with a standard deviation (SD) of 0.5; for women it was 1.6x BW +/- 0.4. By adding 2 SDs to the average, you get 95th percentile strength, which is elite among the elite. For example, that's 1.6 + 0.4 x 2 = 2.4x BW for women's squat strength.
Average bench press strength was 1.5x BW +/- 0.3 for men and 1x BW +/- 0.3 for women.
Average deadlift strength was 2.3x BW +/- 0.6 for men and 2x BW +/- 0.5 for women.

So for an 80 kg (176 lb) guy, the reference is a 176 kg squat (388 lb), a 120 kg bench (265 lb) and a 184 kg deadlift (406 lb). That's pretty close to the classic reference of a 3/4/5 plates bench/squat/dead, so this popular wisdom has stood the test of time, though a 5 plate deadlift seems hard to achieve for the average lifter.

For a 60 kg (132 lb) woman, the reference is a 96 kg squat (212 lb), a 60 kg bench (132 lb) and a 120 kg (265 lb) deadlift. These are slightly softer goals than those for men in my experience, possibly due to women being underrepresented among powerlifters, so there should be more positive outliers in strength.

Routines

Reddit's Recommended Routine

Resistance Training Exercises & Progressions

• Includes both Calisthenics and Weighted Exercises.
• Bodyweight (Calisthenics & Gymnastics Progressions)
  • Overcoming Gravity 2nd Edition Exercise Charts

Pushing

Triceps and chest.

Pulling

Back and arm flexors (biceps & brachioradialis)

Legs

Quads, Glutes, Hamstrings, Calves, and the Tibialis

Training Your Core

Abs, obliques, and back extensors.

Grip / Forearms

Acrobatics

Flips

• Cart Wheel
  • Low Squat, extended arms
  • Hips to the side instead of vertical
  • Extended legs
  • Start standing straighter, push outstretched arms farther
  • Go more vertical
  • Full
• Front Hand Spring
• Macaco
• Butterfly kick
• Dive Roll
• J Step Kick
• Wall Kick Over
• Barrel Roll
• Bar Kick Over
• Bar Lever Tuck

Breakdancing

• Frog freeze
• Spider
• Stomach
• Floor drill half
• Backspin (NY)
• Ground drop
• Shift
• double shift
• Donkey
• Macaco
• Neck spring (+ half twist)
• Floor drill
• Headstand to chair
• Ninja
• Coin Drop
• Shoulder Cartwheel
• Reversao
• Back Donkey
• LA chair
• Backspin Chair

Parkour