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OVERALL PROGRESS
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DAY STREAK
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Today's PRs
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Performance
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Consistency
Days shown up
0%
Commitment
Sets finished
0%
Control
PRs beaten
0
/ 180 days completed
0%
Current rank
Rookie
0 overall
Progress to Advanced 0%
Rookie0–60
Advanced61–70
Pro71–79
Legend80+
Monday, February 2 Upper Body
Week Summary
Set Types
Superset
Two or more exercises performed back-to-back with no rest in between. Rest only after completing all exercises in the superset.
Pyramid
Gradually increase weight while decreasing reps each set, then reverse — building up to a peak and back down.
Drop Set
Perform an exercise to failure, then immediately reduce the weight and continue for more reps without resting.
Grip Change
Same exercise performed with different grip positions (wide, narrow, reverse) to target muscles from different angles.
Personal Records
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Sunday, January 19, 2026
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Superset
Two exercises, zero rest
Do exercise A immediately followed by exercise B — no break in between. Rest only after completing both.
Saves time Raises intensity Burns more
Weight increases each set
Start lighter with more reps, then increase weight and reduce reps with each set. Builds both endurance and strength.
Progressive load Strength + endurance
Reduce weight, keep going
Push to failure, then drop the weight and continue. Extends the set past normal limits.
Max fatigue Muscle growth
Switch grip between sets
Change hand position each set — wide, narrow, over or underhand — to hit different parts of the same muscle.
More coverage Variation
Rank & Score
Muscle Memory Score
Current rank
0 / 100
Rookie
Legend rank Legend 80 – 100
Pro rank Pro 71 – 79
Advanced rank Advanced 61 – 70
Rookie rank Rookie 0 – 60
Progress Charts
30-Day Progress
Consistency
Commitment
Control
180-Day Journey
0 / 180 days
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180 Remaining
0% Complete
0 Day streak
CUMULATIVE PROGRESS
April Workouts
0 / 26 workout days
No workouts logged this month yet
SMTWTFS
Completed Rest Today
Completed Days
How Stats Work
Line Graph (30-Day Trends)
Shows how each metric has changed over the last 30 days. Sand = Consistency, Pewter = Commitment, Taupe = Control.
Spider Chart
Visual snapshot of your balance across all three metrics. A larger, more even shape indicates well-rounded performance.
Overall Score & Rank
Your overall score is the average of all three metrics: (Consistency + Commitment + Control) ÷ 3. Consistency rewards streaks, Commitment rewards finishing what you start, and Control rewards getting stronger.
As your score increases, you'll progress through four ranks:
Rookie rank
Rookie
Score: 0-60
Just getting started on your fitness journey. Keep building those habits!
Advanced rank
Advanced
Score: 61-70
Solid consistency and commitment. You're developing real discipline!
Pro rank
Pro
Score: 71-79
Elite performance! You're crushing PRs and never missing workouts.
Legend rank
Legend
Score: 80-100
Ultimate mastery. You've built unbreakable muscle memory!
180-Day Program
Muscle Memory is a 180-day fitness program designed to build lasting workout habits through consistent training.
The days completed counter tracks how many of the 180 total workout days you've finished at 100% completion. This measures your overall journey progress through the program.
Understanding Tempo
Example: 2-0-2-0
2 Lower for 2 seconds (eccentric)
0 No pause at the bottom
2 Lift for 2 seconds (concentric)
0 No pause at the top
Tempo controls the speed of each phase of an exercise. Slower tempos increase time under tension for greater results.
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