About Muscle Map

Muscle Map is a free visual workout tracker that helps you log exercises, see which muscle groups you've trained, and plan balanced weekly routines — all from your browser.

How It Works

Select the exercises you performed each day from a curated library of nearly 100 movements covering chest, back, shoulders, arms, legs, and core. Muscle Map instantly highlights the targeted muscle groups on an interactive body diagram, giving you a clear picture of what you've worked and what you've missed.

Visual Muscle Group Tracking

The body heat map colours muscles from light to dark based on training volume. At a glance you can see whether your chest, shoulders, traps, lats, upper back, lower back, biceps, triceps, forearms, abdominals, obliques, quads, hamstrings, glutes, calves, abductors, adductors, and hip flexors have been adequately trained throughout the week.

Weekly Coverage & Suggestions

The weekly summary panel tracks how many sets hit each muscle group across all seven days. Groups that haven't been trained yet are flagged, and Muscle Map suggests compound exercises that cover the most neglected areas in the fewest movements — so you never skip a muscle group again.

Exercise Library with Video Demos

Every exercise in the library includes a YouTube video demonstration. Whether you're learning proper bench press form, looking up the correct technique for Romanian deadlifts, or checking how to perform a pallof press, the built-in video player has you covered without leaving the app.

Exercises We Cover

Muscle Map includes gym staples and bodyweight basics across every major movement pattern:

• Chest exercises: barbell bench press, incline bench press, decline bench press, dumbbell bench press, dumbbell flys, cable flys, push ups, chest dips, and machine presses.
• Back exercises: pull ups, chin ups, lat pulldowns, barbell rows, dumbbell rows, T-bar rows, deadlifts, shrugs, and straight arm pulldowns.
• Shoulder exercises: overhead press, seated dumbbell press, lateral raises, front raises, reverse flys, face pulls, upright rows, and cable external rotations.
• Arm exercises: barbell curls, dumbbell curls, preacher curls, hammer curls, tricep pushdowns, skull crushers, overhead extensions, dips, and wrist curls.
• Leg exercises: squats, front squats, leg press, hack squat, lunges, Bulgarian split squats, Romanian deadlifts, leg curls, hip thrusts, calf raises, and power cleans.
• Core exercises: crunches, leg raises, planks, woodchops, pallof presses, Russian twists, dead bugs, and Turkish get ups.

No Account Required

Your workout data is stored locally in your browser. There's no sign-up, no cloud sync, and no tracking. Just open the app and start logging. Your data stays on your device.

Built for Simplicity

Muscle Map is designed to be fast, lightweight, and distraction-free. It loads instantly, works offline after the first visit, and runs entirely in your browser. No ads, no subscriptions, no upsells. Just a clean tool to help you train smarter.

Who Is Muscle Map For?

Whether you're a beginner learning which exercises target which muscles, an intermediate lifter trying to balance your training split, or an experienced gym-goer who just wants a quick way to log workouts — Muscle Map is built for you. It's especially useful for push/pull/legs splits, upper/lower routines, full-body programs, and bro splits alike.

Open & Free

Muscle Map is completely free to use. No premium tier, no feature gates. Every exercise, every video, every feature is available to everyone.