# Musclr

> Musclr is a workout tracker for iPhone, coming soon, that counts your hard sets per muscle every week, shows in 3D which muscle really does the work, and builds a plan around your days, your goal and your weakest muscle. musclr.app has a free sets per muscle per week calculator.

Key facts:

- The growth zone is 10 to 20 hard sets per muscle per week. Under 10 a muscle grows slower; above 20 each extra set adds less.
- A set counts as a whole set for the muscle that does most of the work and half a set for each helper muscle (fractional counting).
- The calculator and the app count 14 muscles separately: chest, front delts, side delts, rear delts, lats, mid back, traps, biceps, triceps, quads, hamstrings, glutes, calves and abs.
- The calculator has 85 strength exercises, the same catalog as the app. Warm-up sets and cardio do not count.
- The app needs no account and keeps workouts on the phone. Logging is free for good; Musclr Pro adds unlimited routines, the 4-day programs, the 3D muscle guides and the weekly muscle report.

## Tools

- [Sets per muscle per week calculator](https://musclr.app/#calculator): add the exercises of your week, with sets and days a week, and see the weekly hard sets for 14 muscles against the growth zone, with the smallest change that gets a muscle into the zone.

## Answers

- [How many sets per muscle per week?](https://musclr.app/#sets-per-week): 10 to 20 hard sets, and what under, in and over the zone mean.
- [How the calculator counts your sets](https://musclr.app/#how): sets times days, helpers count half, add up per muscle.
- [Sets per session to reach the zone](https://musclr.app/#zone-chart): a chart by how often you train a muscle.
- [FAQ](https://musclr.app/#faq): How many sets per muscle per week should I do? Is 12 sets a week too much? Is 30 sets a week too much? Do secondary muscles count toward weekly sets? Do warm-up sets count as hard sets? Should I train a muscle once or twice a week? What muscle is hardest to grow? When can I download Musclr? Is Musclr free? Do I need an account?

## The app

- [3D muscle guides](https://musclr.app/#guides): dumbbell press, lat pulldown, leg extension, triceps pushdown, hip thrust, rear delt fly.
- [The Musclr app](https://musclr.app/#features): logging, the weekly muscle report, a plan built around you, 3D guides.
- [Free and Pro](https://musclr.app/#pro): what is free and what Pro adds.

## Company

- [Contact](https://musclr.app/contact): support@musclr.app
- [Terms of Use](https://musclr.app/terms)
- [Privacy Policy](https://musclr.app/privacy): workouts stay on the phone; no account, no analytics, no ads.

## Optional

- [Full text](https://musclr.app/llms-full.txt): every answer, the chart, the FAQ and the sources in one markdown file.