Est. max 220 lb▼ 1.3 lb/wk over 90 days
tap the chart for a session's numbers
Tap a row for its sets.
tap a muscle for numbers
Est. max is an estimated one-rep max (Epley: load × (1 + reps/30)) from completed working sets — warmups never count. Dumbbell loads are total pounds across both implements; bodyweight-gear estimates move with weigh-ins. ▲/▼ beside it means it's trending up or down over the last 90 days (needs 3+ sessions across 2+ weeks).
Sessionslist every working set as entered — dumbbells per hand, bands by color, "F" = to failure — and the dot beside a lift is its primary muscle group.
Muscle work is score-weighted volume: each set counts toward every muscle it trains, scaled by how directly it trains it. Tap a region for its numbers; hatched regions are hip-band work — reps, never pounds — on their own scale. Dashed outlines mark deep muscles drawn as callouts.