Lifts

Muscle map

Click a muscle group to see its volume trend and every tracked movement that works it — including movements where it’s a secondary mover (e.g. shoulders shows up under bench press too). Color shows current recovery — a clicked muscle turns amber.

Goal tracking — target vs. actual

Tonal’s own weekly targets for your training goal against what you actually did. Bars are actuals (green = within or above Tonal’s target range for that week), the dashed line is the target.

Split progress

Every session since the split began

Tonal strength score

Next is the suggested weight for each lift’s next session. It aims your final to-failure set at 10–12 reps (sets of 8), never rises more than 10% at once, and holds when you’re already on target. Weights are what you set on the Tonal (bar lifts as the combined total). LiftPlan also holds an increase when the muscle is projected under 40 readiness.

Where the 1RM comes from: Tonal’s own estimated 1RM, except on sessions whose last set was a drop set. Tonal counts every drop-set rep at the starting weight, which overstates the 1RM, so those sessions are scaled down to the estimated reps done before the drop (from the set’s average weight). Change compares the average of the first two sessions with the last two.

Why 1RM and not volume: total volume moves with the rotation and with trimmed accessories. Push-day volume fell from about 26,500 to 22,900 lb over this split while bench and overhead press both rose.