Overlood shades the muscles you train on a body figure, darker for the muscles that get the most sets.

Use it to see what a workout hit, or to find the muscle a routine or program leaves out.

Where you find it

  • After a workout: on the summary when you finish, and on the workout whenever you open it later.
  • In a routine: tap the muscle map icon in the routine editor to see what the routine trains.
  • In a program: tap the muscle map icon on the program’s edit screen to see what all its routines train together.
  • Week by week: open Progress, then Statistics, then Body map.

Tap the small figure on a workout, or the muscle map icon in an editor, to see the sets per muscle as a list, with your most trained muscles at the top.

The summary after finishing a Push Day workout, with a small front and back muscle figure shading the chest, shoulders and triceps it trained.
The routine editor with the muscle map icon in its header.
The Muscle map sheet for a full-body routine, with biceps, chest, shoulders and triceps trained most and every muscle it trains listed by sets.
The program edit screen for a four-routine program, with the muscle map icon in its header.
The Muscle map sheet for a whole program, shading every muscle its routines train and listing sets per muscle from shoulders down.
The Statistics screen with Body map at the bottom of the list.

How sets are counted

Each set counts in full for the exercise’s primary muscle, and half for each muscle it also works. An exercise’s About tab lists both.

  • In a workout, only ticked sets count.
  • In a routine or program, every set you prescribed counts.
  • Warm-up sets are left out unless you turn on Count warm-up sets in stats under Profile, then Workout defaults.

Custom exercises use the muscles you gave them.

The About tab of Leg Press, listing Quadriceps as the primary muscle and Calves, Glutes and Hamstrings under Also works.
Primary muscle1 setEach counted set adds a full set to the exercise’s primary muscle.
Also works½ setEach counted set adds half a set to every muscle the exercise also works.

The body map

The Body map shows one week at a time. Step back through earlier weeks with the arrows, and tap a day to see only what you trained that day. The muscle list under the figure gives the total sets per muscle.

The Body map for this week, with the arrow to step back to the previous week.
The Body map for a week nine weeks ago with four trained days marked, and one day ready to tap.
The Body map with Thursday 30 selected in the day strip, with that day’s sets listed per muscle, 18 in total.

Tips

  • Open the muscle map in the routine editor before you train, to spot a muscle the routine leaves out.
  • Check a program’s edit screen to see what all its routines train together.
  • Step back through earlier weeks on the Body map to compare them.

Frequently asked questions

How are sets counted per muscle?

Each set counts in full for the exercise’s primary muscle and half for each muscle it also works.

Do warm-up sets count?

Not unless you turn on Count warm-up sets in stats under Profile, then Workout defaults.

What about custom exercises?

They use the muscles you gave them.