Workouts
You're looking around with a sample athlete's numbers. Create a free account to track your own.
You're looking around with a sample athlete's numbers. Create a free account to track your own.
Full Body 3x/week
3 days/week · beginner
The standard beginner starting point — hit every major muscle group each session, alternate A/B/A the next week, and let simplicity do the work.
Push / Pull / Legs
3-6 days/week · intermediate
Splits training by movement pattern instead of body part — run it 3x/week for one pass, or 6x/week for two. The classic choice once full-body feels too crowded.
Upper / Lower Split
4 days/week · intermediate
Two upper days, two lower days, each with a slightly different rep range — more weekly volume per muscle than full body, without the every-day commitment of PPL.
5x5 Strength
3 days/week · beginner
Barebones strength-building: three big compound lifts, five sets of five, alternate A/B each session. Add a little weight every time you complete all 15 reps.
Every muscle scored from 0 to 100: all your lifts for it, your sets and reps, and how fast it is improving.
Overall
scan // muscle profile
Tap a corner to see how a muscle is scored.
A big, round shape = strong everywhere · spikes = what is ahead of the rest
Strength 60% · Training 25% · Progress 15%
Strength: the ranks of all your lifts for the muscle (your saved best lifts and the best set you logged for every exercise). Your best lift counts for 60% and the average of your best five for the other 40%, so one great lift cannot fill a muscle on its own. A lift that only helps the muscle (a bench press for the triceps) counts half. The first rank is worth about 9, every rank adds about 9, the top rank is 100.
Training: how many days you trained it in the last 30 (about twice a week is full marks), how many sets (about 28) and reps (about 240) across every exercise that works it (a helper counts half), and how recently.
Progress: your best estimated max in the last 30 days compared with the 30 to 90 days before, over all the exercises that train it (+10% is full marks, no change is half). Until there is something to compare, strength and training share its weight.
Strength 70% · Training 30% · Progress 0%
What to train next, worked out from your radar.
Your muscles are well balanced. Keep your routine going.
Keep it up
Your strongest muscle is Back (66).
Barbell Bench Press - Medium Grip
Logged 8 times
EmeraldBarbell Squat
Logged 8 times
PlatinumBarbell Deadlift
Logged 8 times
Platinum
Drag to turn
Tap a muscle to see everything about it.
12 of 12 muscles trained in the last 30 days
Colour = your best-lift rank
Darker = trained more recently
Share of your sets, last 30 days
Core is lagging: only 3% of your sets (about 10% is balanced).
Where to focus next
Save your best lift
Pick an exercise, enter the weight and reps, and see your rank.
Barbell Bench Press - Medium Grip
10/31/2026 · Emerald
24% to Diamond
Barbell Deadlift
10/27/2026 · Platinum
85% to Emerald
Bent Over Barbell Row
10/26/2026 · Emerald
81% to Diamond
Barbell Shoulder Press
10/23/2026 · Emerald
46% to Diamond
Barbell Curl
10/20/2026 · Diamond
14% to Master
Barbell Squat
10/29/2026 · Platinum
99% to Emerald