Your routine.
A rhythm you choose.
Fill each group with exercises you like. Keep a main lift to compare progress, with other exercises selected for coverage and recent training.
Upper → Lower → repeat
YOUR ROUTINE, CONNECTED
upper → lower → repeat
Every session.
Part of your arc.
Start with the way you like to train. Build your exercise pools, log your sets, and see what you trained on your muscle map—with the next session ready to review.
- ✓setupupper / lower · push / pull / legs · full body
- ✓chooseyour exercises, grouped into pools
- ✓seecompleted muscles · next session · progress
EXPLORE THE CURRENT APP · SAMPLE DATA
INTERACTIVE PREVIEW · SAMPLE DATA
Today
Upper · Upper / Lower
Next session
Upper2 exercises · 6 sets
routine→session→train→muscles→next
01 / HOW IT WORKS
One decision loop.
Every training day.
Your routine sets the direction. Today, the muscle map and Progress keep the work connected.Choose your pattern
Choose Upper / Lower, Push / Pull / Legs or Full body. Add the exercises you want available in each group.
- training pattern
- exercise pools
- equipment
- time
- starting weights
Build your pools
Keep your own exercises together. FitArc selects from the session’s pool using muscle coverage, recent training and your available equipment.
Upper→ Lower→ UpperCheck today’s workout
Hold to start your session. Adjust weight, reps and effort in the set rows, swap a lift when needed, and use the rest timer between sets.
set 1 ✓40 kg × 12 · RIR 2set 2weight · reps · effortSee what comes next
Finish with a muscle map of the work you completed and the next session’s targets. Progress brings your logged and planned volume together.
Chest12 / 1210–16 in range
Your pattern connects the sessions. Your logged sets build the picture of your training.
02 / VOLUME, MADE VISIBLE
Your body becomes
the training dashboard.
See your weekly volume at a glance, then select a region to inspect the lifts that train it. Open a lift to compare primary and assisting muscles.
in rangeunder / highover
Example week · set credits estimate training volume, not muscle growth or measured recovery
| MUSCLE | DOSE / PLAN | RANGE | STATE |
|---|---|---|---|
| 12 / 126 done | 10–16 | in range | |
| 12 / 126 done | 10–16 | in range | |
| 8 / 84 done | 6–12 | in range | |
| 6 / 63 done | 6–10 | in range | |
| 4 / 62 done | 6–10 | 2 under | |
| 4 / 42 done | 4–8 | in range | |
| 6 / 103 done | 8–14 | 2 under | |
| 10 / 106 done | 8–14 | in range | |
| 18 / 1412 done | 8–14 | 4 over | |
| 4 / 82 done | 6–10 | 2 under |
MUSCLE MAP
YOUR WEEK, AT A GLANCE
Example week · 6 in range, 4 need attention.
Tap one to see what trains it
03 / THE SYSTEM
Your routine, your session
and your progress.
Today.
A workout that fits today.
See the relevant exercises for your next group. Inspect their muscle targets, add from that group’s pool, or swap a lift. Log each set where you see it.
done Machine chest press▶ now Lat pulldownnext Biceps curl
Progress.
Volume you can act on.
Compare done and projected set credits with each muscle’s productive range. Select a muscle, inspect its lifts, and zoom in on the upper or lower body.
Chest
in range
Quads
2 under
Glutes
4 over
04 / SEE WHAT YOU TRAINED
Finish with a picture
of your progress.
Your completed muscles light up in green. The next session’s targets appear in blue. See both sides of the body, then review the exercises coming next.
With Upper / Lower, an Upper session leads to Lower. Your chosen pattern connects today’s work to your next visit.
Try “After workout” in the preview ↑✓ Workout complete
CompletedNext session
Illustrative session · current app artwork
05 / QUESTIONS
Before you
download.
Straight answers, drawn from how the app works today. Something we didn’t cover? Email support.
What does FitArc need to know about me?
Your goal (hypertrophy or strength), how many days you train, a time cap for each session, and your equipment: a full gym, or dumbbells and a bench. You can also note limitations and starting weights.
How do exercise pools work?
Choose Upper / Lower, Push / Pull / Legs or Full body, then add exercises to each group. FitArc keeps a main lift for comparison and selects other exercises using muscle coverage and recent training, within your equipment and session time.
What do the completed-workout colors mean?
Green marks muscles trained in the completed session. Blue marks the next session’s targets. A green region with a blue outline belongs to both. These colors describe your sessions, not measured recovery or muscle growth.
What is RIR?
Reps in reserve: how many more reps you could have done. RIR 3 means you stopped with three left. FitArc asks for it after every set because it shows how hard the set really was.
What counts toward my weekly volume?
A set earns a set credit when your reported RIR is at or under the target for that phase. Assisting muscles earn half a credit. Progress compares logged and projected credits with a productive range for each muscle.
How does it choose my next load?
From the set you just logged, using explicit rules. Hit the top of the rep range at RIR 2 or higher and the next set adds one small step. Miss the rep floor or reach RIR 0 and it backs off. Otherwise it holds. In a deload, loads stay put.
Can I swap a lift mid-workout?
Yes. Compare the replacement’s muscle targets and equipment first. Sets you already logged stay, the remaining sets move to the new lift, and a swap can’t be undone.
What if something hurts?
Report pain on a lift and FitArc skips its remaining sets and stops prescribing it until you allow it again. If pain is sharp or lasting, stop training and get it checked.
Are the numbers on this page real?
No. The workouts, loads and weekly volume in these previews are examples. The artwork and muscle contours come from the current app. The interactive tour is a simplified demonstration, and it does not save or send your entries.
READY TO RUN
Stop guessing the next move.
Choose your pattern. Fill your exercise pools. Make your next session count.
Download on theApp Store