Muscle Tracker in Boostcamp
Weekly sets per muscle as a body heatmap, radar or table, compared with the previous period.
What is the Muscle Tracker?
Muscle Tracker is a Boostcamp Pro analytics view that shows how many sets each muscle group has received, as a body heatmap, a radar chart or a table. Sets are weighted by how much an exercise targets each muscle: a set of bench press counts as 1 chest set and 0.5 triceps sets. Ranges run from 7 days to all time.
- Views
- Body heatmap, radar chart, table
- Ranges
- 7 days, 30 days, 90 days, 1 year, all time
- How sets count
- Completed sets × how much the exercise targets each muscle
- Price
- Pro; the in-workout Muscles Worked view has 10 free uses
How Muscle Tracker counts your training
- 1
Every completed set is split across muscles
Each exercise has a targeting percentage for the muscles it works. A completed set adds that share to each muscle, so compound lifts credit their secondary muscles too.
- 2
Compare periods on the radar
The radar chart draws your current period in solid orange and the previous period of equal length as a dashed grey line, so you can see which muscles gained or lost volume.
- 3
Read the exact numbers in the table
The table lists each muscle's set count and its change versus the previous period.
- 4
Check a single workout
During a workout or while building one, the Muscles Worked view shows a front and back diagram for that session. Free accounts get 10 uses.
How many sets per muscle group per week?
Weekly sets per muscle group is the number of hard working sets a muscle receives across a week, and it is one of the most common ways to measure training volume for muscle growth. Many coaches use a range of roughly 10 to 20 hard sets per muscle per week as a starting point for hypertrophy, with beginners often growing well on the lower end.
A hard set is typically one taken reasonably close to failure, often within a few reps of it. Warm-up sets and very easy sets are usually not counted, because they don't provide much growth stimulus.
Compound exercises train more than one muscle, so many lifters count fractional sets for secondary muscles. A common convention counts a set of bench press as a full set for the chest and a half set for the triceps, which avoids both ignoring and double-counting the triceps work.
Boostcamp's Muscle Tracker applies this fractional approach automatically, multiplying each completed set by how much the exercise targets each muscle.
Sample push day: sets credited to chest, triceps and front delts
Bench press uses Boostcamp's documented example (1 chest set + 0.5 triceps sets). The other exercises use illustrative targeting values to show the method, not the app's exact percentages.
| Exercise | Completed sets | Chest | Triceps | Front delts |
|---|---|---|---|---|
| Bench press | 4 | 4 × 1 = 4 | 4 × 0.5 = 2 | — |
| Incline dumbbell press (illustrative) | 3 | 3 × 1 = 3 | 3 × 0.5 = 1.5 | 3 × 0.5 = 1.5 |
| Overhead press (illustrative) | 3 | — | 3 × 0.5 = 1.5 | 3 × 1 = 3 |
| Triceps pushdown (illustrative) | 3 | — | 3 × 1 = 3 | — |
| Total | 13 | 7 sets | 8 sets | 4.5 sets |
Tips for using Muscle Tracker
- Look at a full week or longer A single session is a small sample. The 7D and 30D ranges show whether each muscle gets enough work across your whole split.
- Find the muscles you skip Muscles such as calves, rear delts and hamstrings are easy to under-train. A pale area on the body heatmap is a prompt to add direct work.
- Change volume gradually If a muscle is behind, add a few sets per week rather than doubling its volume at once, and check the radar against the previous period to see the change.
- Count fractional sets, not exercises Rows and pulldowns typically credit the biceps with partial sets, so your biceps may already get more volume than your list of curls suggests.
What lifters say
★★★★★“And I love love love how it shows me the accumulation of total weight lifted that day and what muscle groups were targeted!”
Popular hypertrophy programs to try
Learn more
Related features
Frequently asked questions
Muscle Tracker in Analytics is part of Boostcamp Pro. The in-workout Muscles Worked view has 10 free uses.
Each completed set is multiplied by how much the exercise targets each muscle. For example, a set of bench press counts as 1 chest set and 0.5 triceps sets.
7 days, 30 days, 90 days, 1 year or all time, each compared with the previous period of the same length.
Many coaches suggest roughly 10 to 20 hard sets per muscle per week for muscle growth, with beginners often starting near the lower end. Boostcamp's Muscle Tracker shows where each muscle currently sits.
Yes. Boostcamp's Muscle Tracker credits secondary muscles with a fraction of each set, so a set of bench press adds 1 set to chest and 0.5 sets to triceps.
No. Boostcamp's Muscle Tracker leaves out sets marked as warm-ups and skipped sets, so only working sets add to each muscle's count.