How many sets did your chest get this week? The Sets per muscle card on the Progress tab shows it at a glance, with one ring for each muscle.
How to read the rings
Each ring shows the sets that muscle got this week so far. Your week starts on the day you pick in Profile - App preferences - First day of week.
The ring closes when you reach the top of the Build zone, and goes round again if you do more. The deeper the green, the more sets you did:
| Zone | What it means |
|---|---|
| Not trained | No sets this week yet. |
| Maintenance | Enough to keep the muscle you have. |
| Build | Enough to keep growing. |
| Focus | The most that still pays off. |
| Above range | Extra sets bring diminishing returns. |
Each muscle has its own range. Back, for example, needs more sets than biceps to reach Build. These ranges are general guidelines, not limits made for you, so being Above range for a week is not a warning.
Which sets count
- Every working set counts as 1 set for the muscle the exercise trains directly.
- It also counts as half a set for each secondary muscle. A bench press set counts 1 for chest and 0.5 for triceps and shoulders.
- Warm-up sets and cardio don't count.
Simple or detailed
Tap the … button on the card to change the Muscle view:
- Simple: one ring for each main muscle group.
- Detailed: splits shoulders into front, side and rear delts, abs into upper abs and obliques, and adds traps and calves.
Gravl picks the detailed view for intermediate and advanced lifters, and the simple view for everyone else, until you choose one yourself.
See the details
Tap the card to open your sets trend:
- Switch between This week and Past 7 days.
- See your direct and indirect sets for every muscle, and your 4-week average.
- Tap a muscle to see the workouts and sets behind it.
Gravl Tip:
Don't see the card? Tap Edit cards on the Progress tab, then Add a card, and pick Sets per muscle. Want more sets for a lagging muscle? Focus on that muscle group and Gravl puts its exercises first in your workouts, while you're fresh.