1NF1N1TY Index — Find Your Number

You

Lower

Upper

Results

Step 1 of 3

Let's start with you

Your bodyweight is used to calculate load-based standards (split squat, VMO squat, shoulder press, and others). Use your current bodyweight in pounds.

Your Name (or Nickname)

Bodyweight (lbs)

Current Training Level

Step 2 of 3 — Lower Body

Lower Body Standards — L1 through L10

Enter what you can currently do. Be honest — this is your starting point, not your finish line. If you've never tried a movement, enter 0.

LOWER BODY — L1 through L10

L1 Tib Raises

Standard: 25% BW × 20 reps

—%

Reps you can do

With resistance?

Stand on one or two legs, toes off the edge. Lift your toes as high as possible. Count reps where you reach full range.

L2 Calf Stretch — Knee Over Toe

Standard: 2 minutes each leg

—%

Seconds held (each leg)

Heel flat on the ground, knee driving over the toe toward the wall. Hold the deepest position you can maintain without the heel lifting.

L3 1NF1N1TY Split Squat

Standard: 25% BW × 5 reps each leg

—%

Reps each leg

Load (% of your BW)

Rear knee touches the floor, front heel stays flat, second heel touch at the bottom of every rep. Both legs counted.

L4 Jefferson Curl

Standard: Wrist below toes × 30 seconds

—%

Seconds held

Hand position

Standing on an elevated surface (plate or step), curl the spine down segmentally. Score reflects both hold time and hand depth.

L5 VMO Squat (Slant Board)

Standard: 60% BW × 20 reps

—%

Reps completed

Load (% of your BW)

Slant board, feet shoulder-width, knees out, full depth. If no slant board, use heels elevated on a plate.

L6 Couch Stretch

Standard: Head to wall × 2 min each leg

—%

Seconds held (each leg)

Head position

Rear foot elevated against a wall, hips squared forward, glute engaged. Score reflects both hold time and head-to-wall position.

L7 Reverse Squat

Standard: 50% BW × 20 reps

—%

Reps completed

Load (% of your BW)

Seated on a bench or machine, extend the leg fully. Full quad stretch at the bottom, full extension at the top.

L8 Nordic Hamstring Curl

Standard: Flat ground × 10 reps

—%

Reps completed

Assistance level

Kneel with feet anchored, lower your body slowly toward the floor using only your hamstrings. Hands catch you if needed.

L9 Pigeon Stretch

Standard: Shoulder to knee × 90 sec each side

—%

Seconds held (each side)

Chest/shoulder position

Front shin as horizontal as possible, chest moving toward the shin. Score reflects hold duration and depth.

L10 Back Extension

Standard: 25% BW × 12 reps

—%

Reps completed

Load (% of your BW)

Full range of motion — nose toward floor at bottom, full extension at top. Weight held at chest or behind head.

Step 3 of 3 — Upper Body

Upper Body Standards — U1 through U10

Same rule — enter your honest current numbers. This is Day 0. The program builds from here.

UPPER BODY — U1 through U10

U1 Bar Hang

Standard: 2 minutes

—%

Seconds held

Dead hang from a bar, arms fully extended. Start passive, transition to active lat engagement. Count total continuous hold time.

U2 Pull-Ups

Standard: 15 reps

—%

Reps completed

Type

Dead hang start, chin clearly over the bar at the top. No kipping. If you can only do negatives, select that option.

U3 Dips

Standard: 20 reps

—%

Reps completed

Type

Full depth — shoulder drops below the elbow at the bottom. Full lockout at the top. Bench dips do not count.

U4 L-Sit

Standard: 30 seconds

—%

Seconds held

Leg position

From parallel bars or floor, lift hips and extend legs to hip height. Score reflects hold time and leg position.

U5 Shoulder Press

Standard: 30% BW × 12 reps

—%

Reps completed

Load (% of your BW)

Strict overhead press — no leg drive, full lockout at top. Load is total weight (both dumbbells combined if using DBs).

U6 Face Pull

Standard: 50% BW × 12 reps

—%

Reps completed

Load (% of your BW)

High elbow, pull to the face, external rotation at end range. Cable or band. High elbow is essential — not a row.

U7 Trap-3 Raise (Y-Raise)

Standard: 10% BW × 12 reps

—%

Reps completed

Load (% of your BW)

Prone position (lying face down or on incline), raise arms into a Y shape overhead. No shrugging, no momentum.

U8 Cross Bench Pullover

Standard: 60% BW × 12 reps

—%

Reps completed

Load (% of your BW)

Upper back across a bench, hips dropped, dumbbell held overhead. Full lat stretch at bottom, ribs stay down throughout.

U9 Grippers

Standard: 100 lb × 20 reps each hand

—%

Reps each hand

Gripper strength

Full close on every rep — handles must touch or come within 1/4 inch. Count reps where you achieve full or near-full close.

U10 External Rotation

Standard: 10% BW × 12 reps each side

—%

Reps each side

Load (% of your BW)

Side-lying or standing, elbow at 90°, rotate forearm away from body. Full range — don't cheat with the elbow lifting.

YOUR1NF1N1TYINDEX

Let's start with you

Lower Body Standards — L1 through L10

Upper Body Standards — U1 through U10

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