Smarter Lifts.
Zero Guesswork.
The #1 muscle recovery workout logger for Android. Track sets, calculate dynamic muscle fatigue with visual anatomical heatmaps, and optimize progressive overload without overtraining.
Muscle Fatigue Status
Stop Overtraining.
Start Growing.
Built for bodybuilders, powerlifters, and everyday athletes who want science-backed recovery over guesswork.
What is an anatomical muscle recovery tracker? An anatomical muscle recovery tracker is an intelligent workout logging platform that translates sets, repetitions, and weight load (volume tonnage) into a visual anatomical heat model. By mapping muscle fatigue across primary muscle groups in real time, it identifies which muscles are fatigued, repairing, or primed for hypertrophy, eliminating guesswork and preventing overtraining injuries.
Anatomical Muscle Recovery Heatmap
Know which muscle groups are primed for hypertrophy before stepping foot in the gym. Our dynamic visual heatmap colorizes fatigue across chest, back, delts, biceps, triceps, quads, hamstrings, and glutes so you know exactly when to push and when to rest.
Rapid Set & Rep Logger
Log sets, weights, and reps in 2 taps. With built-in automated rest timers and in-workout exercise notes, you stay focused on moving iron, not typing.
Fatigue-Aware Split Suggestions
Tired of wondering whether today should be Push, Pull, or Legs? MyoCoach suggests optimal workout splits based on which muscle groups have fully recovered.
Progressive Overload & 1RM Charts
Ensure you are always advancing. Visualize estimated One-Rep Max (1RM), volume tonnage per muscle group, and all-time personal records across all major compound and isolation exercises.
Personalized Onboarding & Level Quiz
Whether you're starting Day 1 or are an experienced lifter, our smart onboarding quiz curates your routine, exercises, and volume to match your level — with instant upgrades anytime.
Smart Muscle Recovery Push Alerts
Get notified 48 hours post-workout the moment specific muscles (e.g. Chest & Back) reach 100% recovery so you know precisely when to hit PRs without overtraining.
Streak Safe Rest Days
Science proves muscle tissue grows during rest. MyoCoach marks scheduled recovery days as Streak Safe, protecting your hard-earned consistency streak without anxiety.
Fast Equipment Filter Chips & In-Workout Notes
Gym crowded? Filter exercises in 1 tap by Barbell, Dumbbell, Machine, Cable, or Bodyweight. Keep track of pin settings, seat notches, and form cues directly with in-workout exercise notes.
100% Free Core & Offline Ready
Unlimited logs, custom routines, exercise history, and offline tracking are 100% free with non-intrusive ads. No subscription paywalls blocking your workouts.
Hypertrophy Science: Muscle Recovery Benchmarks
How long do muscle groups need to recover between workouts? Based on the Stimulus-Recovery-Adaptation (SRA) cycle, major muscle groups require 48 to 72 hours of cellular repair before maximal progressive overload can be achieved.
How does MyoCoach calculate dynamic recovery? Instead of using static 24-hour timers, MyoCoach calculates cumulative muscle fatigue via total volume tonnage: Volume Tonnage = Sets × Reps × Weight. 48 hours post-workout, when muscle protein synthesis (MPS) completes, MyoCoach dispatches an automated push notification confirming your target muscle group is 100% primed for your next PR attempt.
| Muscle Group | Primary Compound Exercises | Typical Recovery Window | SRA Fatigue Impact | MyoCoach 100% Ready Indicator |
|---|---|---|---|---|
| Chest (Pectorals) | Barbell Bench Press, Incline DB Press, Dips | 48 – 72 Hours | High (Heavy eccentric stretch damage) | ✓ Heatmap turns Green (100% Ready) |
| Back (Lats, Traps, Rhomboids) | Barbell Rows, Pull-Ups, Deadlifts, Lat Pulldowns | 48 – 72 Hours | High (Axial loading + systemic CNS fatigue) | ✓ Push Alert: Back Primed for Pull Day |
| Quadriceps & Hamstrings | Barbell Squats, Leg Press, Romanian Deadlifts | 48 – 72 Hours | Maximum (Massive glycogen depletion & volume) | ✓ Full Lower-Body Readiness Flagged |
| Deltoids (Shoulders) | Overhead Press, Lateral Raises, Face Pulls | 36 – 48 Hours | Moderate (Receives secondary stimulus on push days) | ✓ 90%+ Ready Status for Upper Split |
| Biceps & Triceps (Arms) | Barbell Curls, Tricep Pushdowns, Skullcrushers | 36 – 48 Hours | Moderate (Smaller muscle belly, rapid repair) | ✓ Ready for Direct Arm Isolation |
| Calves & Core (Abs) | Standing Calf Raises, Hanging Leg Raises, Planks | 24 – 36 Hours | Low-Moderate (Dense oxidative fiber composition) | ✓ Fast 24h Turnaround |
The Rest Day Paradox: Why Rest Days Build More Muscle Than Daily Grinding
Resistance training breaks down muscle tissue; cellular repair, nutrition, and rest are what build it back denser and stronger. Traditional fitness apps punish rest days by breaking your streak, causing streak anxiety and overtraining burnout. MyoCoach's Streak Safe 🛡️ protection automatically preserves your streak on scheduled rest days, aligning your mindset with real exercise physiology.
Why Lifters Switch to MyoCoach
See how MyoCoach compares to generic notes apps and bloated subscription trackers.
| Feature | MyoCoach | Generic Notes App | Paid Subscription Apps |
|---|---|---|---|
| Visual Muscle Recovery Heatmap | ✓ Included | ✕ No | ✕ Locked / Rare |
| Recovery-Based Workout Splits | ✓ Smart Suggestions | ✕ Manual | ✕ Rigid Templates |
| Automated Rest Timers & Exercise Notes | ✓ Auto-Starts + In-Workout Notes | ✕ Messy manual notes | ✓ Yes |
| Progressive Overload & 1RM Tracking | ✓ Dynamic Charts | ✕ Manual Math | ✓ Yes |
| Smart Muscle Recovery Push Alerts | ✓ Precise Muscle Targets (48h) | ✕ None | ✕ Generic reminders |
| Rest Day "Streak Safe 🛡️" Protection | ✓ Streak Protected | ✕ None | ✕ Broken streaks |
| Fast Equipment Filter Chips | ✓ 1-Tap Swaps (Barbell, Dumbbell, etc.) | ✕ Manual search | ✕ Deep menus |
| Works 100% Offline in the Gym | ✓ Full Offline | ✓ Yes | ✕ Often Requires Sync |
| Pricing | 100% Free Core on Google Play | Free | $10 – $15 / month |
How MyoCoach Works
Three straightforward steps to build muscle faster with science-backed recovery.
Log Your Sets
Pick your routine, log weights and reps in seconds, and let the automatic rest timer count down.
See Muscle Damage
MyoCoach instantly calculates the volume load and fatigue across every targeted muscle group.
Hit PRs When 100% Ready
Know exactly which muscle group has recovered and is primed to break past your old plateau.
Frequently Asked Questions
Everything you need to know about MyoCoach and muscle recovery science.
Start Training with Real Recovery Science
Download MyoCoach for Android today and join lifters breaking past plateaus.
Scan with your Android phone
Instant direct install via Google Play Store • 100% Free
