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Create, update, and track your exercise routines.

Total Balance Muscle Hypertrophy Program

  • Start your fitness journey with research-based training today! The goal is to complete a total of 12 Sets per muscle per week. Using a modified definition of "sets per muscle". The original definition can be found in a study from Florida Atlantic University.
    The muscle sets are calculated using the sum of completed exercise sets, then multiplied by one or half depending on whether that muscle was the primary or secondary target.

    For example when you complete 4 sets of bench, where the primary is chest and the secondary is shoulders, and triceps. The total sets will be +4 for chest and +2 for shoulders and triceps.

  • muscle diagram

  • Glossary
    Primary Muscle: The primary muscle activated for that exercise.
    Secondary Muscle: A single or group of muscles that will be activated during the exercise.
    Direct Exercises: The direct exercise list, is generated by selecting exercises that target the primary muscle.
    Indirect Exercises: The indirect exercise list, is generated by selecting exercises that target the secondary muscle. Note: indirect and direct list are NOT mutually exclusive.
    SuperSets: Pair or a grouping of exercises completed in sequence before rest. A study fromCUNY Lehman College, Robert Gordon UniversityAnalyzed the effects on the body between supersets and traditional sets. The conclusion was that while the training time was reduced for supersets the overall health benefits are not statistically significant.
    Cheat Reps: A study from CUNY Lehman CollegeConcerns on Cheat Reps analyzed whether cheat reps had a significant handicap on muscle training. No statistical significance was found between cheat reps and normal reps.