RepIQ scores every logged set per muscle, then recommends what to train next.
Growth map
Sample week
Front
Back
Chest
68 growth
74% recovery
Quads
41 growth
62% recovery
Lats
52 growth
88% recovery
Hypertrophy lifters who want recovery context, growth trends, and coaching tied to real logged work.
Log sets in kg with reps and RIR during a session. Each exercise maps to primary and secondary muscles automatically.
Muscle impact preview updates live before you save the set.
Every set becomes per-muscle stimulus from weight, effective reps, and contribution %. Totals roll up across a rolling 7-day window.
Weekly stimulus chart and undertrained detection on the Week tab.
Recovery % per muscle from stimulus logged in the last 48 hours. Muscles with no recent work in that window start at 100%.
Feeds the recovery map, Avoid list, and ready-to-train logic.
Weekly stimulus and 48-hour recovery combine into a 0-100 growth score per muscle, with trend vs the prior 7 days.
Body map and list on Muscles; full stats and trends on each muscle page.
Daily insight with train/avoid focus, volume targets, and citations from your data. Rules-based advice when AI is unavailable.
Progression notes and claims trace to logged sets and formulas.
Before you log today, Home suggests a session title, focus muscles, and starter or prescribed sets to open.
Prioritizes undertrained, recovered, and fresh muscles from coach context.
Record sets in kg with reps and RIR. Exercises map to primary and secondary muscles automatically.
Stimulus, recovery, and growth update per muscle. Colors always ship with labels and numbers.
Home recommends today's session from undertrained and recovered muscles. Coach explains the why.
Transparent formulas. No black box. All set weights are logged in kg.
stimulus = weight × max(0, reps − RIR) × muscle contribution
Weight is bar load in kg. Reps in reserve (RIR) lowers effective reps so hard sets count more than easy ones. Contribution is how much an exercise targets that muscle.
Used for: Muscle impact maps, weekly stimulus totals, coach charts.
recovery = clamp(100 − (acuteLoad / 2000) × 75, 15, 100) when acuteLoad > 0, else 100
More load in the last 48 hours lowers recovery. Muscles with no logged work in that window start at 100%.
Used for: Recovery body map, ready-to-push logic, Avoid.
growth = round(stimulusScore × 0.6 + recovery × 0.4) when weeklyStimulus > 0, else 0
Stimulus component = min(100, (weeklyStimulus / 3000) × 100). Muscles with no volume in the window score 0, not a false baseline. Trend compares the current 7-day window to the prior 7-day window.
Used for: Growth map colors, muscle detail charts.
effective reps = max(0, reps − RIR)
Reps in reserve (RIR) estimates how many more reps you could have done. Effective reps power stimulus scores.
weekly stimulus = Σ stimulus scores from local day (today − 6) through today
Seven inclusive calendar days in your local timezone. Same window for growth, undertrained detection, and trend comparisons.
acute load = Σ stimulus scores logged in the last 48 hours (set timestamps)
Rolling 48-hour window from each set's logged time. Drives recovery and Avoid: recent hard work, not weekly accumulation.
e1RM = weight × (1 + reps / 30)
Epley-style estimate for strength trend tracking.
volume per kg = (Σ weight × reps) / body weight
When your profile is set, coach compares total set volume to your body weight in kg.
BMI = body weight (kg) / (height (m))²
Body metrics plus age inform coaching tone and recovery expectations, not logged set weights.
Create a free account, log your next session, and watch your growth map update in real time.