A body that shows what you trained.

How a set becomes colour

Each of Lift's 876 exercises has one primary muscle and a short list of helpers. A bench press is primary chest, with shoulders and triceps helping. When you tick a set, the primary muscle gets one full set and each helper gets half. Lift calls the total for a muscle its effective sets for the week.

The map then colours each muscle on a ramp from grey, for nothing this week, to bright orange at twelve or more effective sets. Twelve is not a magic number, it is the point where most weekly volume recommendations for growth start, so the map is bright when a muscle has had a proper week. The sets-per-week guide explains where that range comes from.

Front and back, because pressing is easy to overcount

Most people can name what they did to their chest and arms. Fewer can say how their rear delts or hamstrings did. The back view sits next to the front, at the same scale, so an unbalanced week is visible without reading a single number. If the front glows and the back stays grey, next week starts with rows.

Play the week

Drag across the day strip above the map and the colour builds from Monday to Sunday. Rest days show as a pause, not a gap, so a Wednesday off does not look like a failure. Watching the map fill is a quick way to notice that a plan front-loads one muscle and leaves another for a day you tend to skip.

Last trained

Flip the map to the last-trained view and the colours mean time instead of volume: bright for muscles worked today, fading over two weeks to grey. This is the view to check before an unplanned session. Whatever is coldest is the answer to “what should I train?”

The same art as the app

The body on this page is drawn from the same path data Lift ships with, so what you see here is what you get on the phone and on the web dashboard. Lift Pro keeps every week's map, so you can scroll back through a training block and see how the balance changed.