For bodybuilders
Build a balanced physique.
Follow PPL or Bro Split templates with built-in supersets. Track volume per muscle group, check anterior/posterior balance, and find weak points.
PPL, Bro Split, and Upper/Lower templates included. Free, no account needed.
What to track
What bodybuilders actually need to track
It's not about how many exercises. It's about volume distribution.
Volume Per Muscle Group
How many hard sets per week for chest, back, shoulders, legs? Are you hitting the 10-20 set sweet spot for each?
Muscle Balance Check
Anterior vs posterior. Push vs pull. Are you building a balanced physique or creating imbalances?
Weak Point Detection
Which muscle groups are getting neglected? Rear delts, hamstrings, and upper back are common blind spots.
Sub-Muscle Breakdown
Not just "chest" — upper chest vs lower chest. Not just "back" — lats vs mid-back vs rear delts.
Volume
Volume targets by muscle group
Research-backed weekly set targets for hypertrophy
| Muscle Group | Target Sets/Week | Common Issue |
|---|---|---|
| Chest | 10-20 | Often overtrained relative to back |
| Back (Lats) | 10-20 | Vertical pulls often neglected |
| Back (Mid/Traps) | 10-20 | Rows don't fully hit this |
| Side Delts | 12-22 | High frequency works well |
| Rear Delts | 10-20 | Commonly undertrained |
| Quads | 10-18 | Systemically fatiguing |
| Hamstrings | 8-16 | Often neglected for quads |
| Biceps | 8-16 | Get indirect from pulling |
| Triceps | 8-16 | Get indirect from pressing |
Balance
Balance ratios to watch
Imbalances aren't just aesthetic — they cause injuries
Anterior / Posterior Ratio
Ideal
Close to 1:1
Common Problem
Most people are anterior-dominant (too much chest/front delt, not enough back)
Push / Pull Ratio
Ideal
Close to 1:1 or slightly pull-dominant
Common Problem
Excessive pushing without matching pulling = shoulder issues
Quad / Hamstring Ratio
Ideal
Roughly balanced
Common Problem
Quad-dominant training = potential knee issues, underdeveloped posterior chain
Templates
Built-in hypertrophy templates
Proven splits with supersets for maximum muscle growth
6 days/week — Supersets built in
PPL 6-Day
Push, Pull, Legs twice per week. The gold standard for hypertrophy with maximum frequency.
5 days/week — Classic bodybuilding
Bro Split
One muscle group per day. High volume per session with full recovery between sessions.
4 days/week — Great for intermediates
Upper/Lower 4-Day
Hit each muscle twice per week with balanced upper and lower sessions.
Mistakes
Common volume tracking mistakes
Mistake
Counting all sets equally
Reality
A set at RPE 5 doesn't stimulate like a set at RPE 8. Hard sets are what matters.
Mistake
Only tracking "big" muscles
Reality
Rear delts, mid-back, hamstrings, and calves often get forgotten but make or break a physique.
Mistake
Ignoring secondary volume
Reality
Bench hits triceps. Rows hit biceps. This counts toward weekly volume.
Mistake
More is always better
Reality
Past 20+ sets per muscle, you get diminishing returns and increased injury risk.
In the app
What you'll see
Upload your training log and instantly get:
Your analysis
- Volume per muscle group vs. research targets (10-20 sets)
- Anterior/posterior and push/pull balance ratios
- Sub-muscle breakdown (upper vs lower chest, etc.)
- Hard sets tracking (only counting sets at RPE 7+)
- Weak point identification with specific recommendations
- Weekly and monthly trend analysis
Are you building the physique you want?
Start a PPL or Bro Split program, track your workouts, and see your volume distribution, balance ratios, and weak points. Free. No account. Your data stays on your device.
Available on iPhone. Android coming soon.