See your weekly sets, muscle coverage and movement balance. Add the exercises you actually do and ZenFit will map the shape of your training week. No signup required.
Free training audit · No signup · No routine score
Add the exercises you already do across Monday to Sunday. ZenFit maps weekly sets, muscle coverage, and movement balance without a routine score or a generated replacement plan.
The analyzer is a map, not a coach. It counts the working sets you enter, assigns each exercise to primary and supporting muscles, and places it in a movement pattern.
What you entered
Each row is an exercise from the catalog plus the working sets you actually do. Reps are optional and never change the count.
Primary vs supporting
Primary muscles receive the direct-set count. Supporting muscles receive a separate supporting-set count. The tool does not claim exact activation percentages.
Not a target
Sets are summed across the seven-day week you built. Direct and supporting work stay distinguishable so a row or squat is not treated as equal work for every muscle it touches.
The other axis
Each exercise also maps to a pattern such as squat, hinge, single-leg, horizontal or vertical push and pull, or core/carry. Muscle-only totals can miss that structure.
The result describes the week you entered. It does not infer effort, technique, recovery, or whether the routine is medically appropriate.
Weekly set totals are a useful descriptive signal. They help you see where work is landing. They are not a personal prescription.
A four-day upper/lower week is enough to see how the portrait is built. This is a demonstration, not a recommended plan.
Monday
Upper
Bench press, barbell row, overhead press, lat pulldown, curl
Tuesday
Lower
Back squat, Romanian deadlift, split squat, hip thrust, calf raise
Thursday
Upper
Incline dumbbell press, one-arm row, lateral raise, face pull, tricep pushdown
Friday
Lower
Leg press, single-leg RDL, walking lunge, leg curl, seated calf raise
Even coverage can still be the wrong week for the person doing it. Uneven coverage can still be a deliberate choice. The analyzer cannot see the rest of the picture.
Use the portrait to notice structure. Use judgment, and professional guidance when needed, for everything the map cannot see.
The analyzer describes the training week you typed in. ZenFit is built for the week after that: Training, Progress, Coach, and Meals staying in one plan so the next adjustment is not another disconnected tool.
Training
The week you can actually repeat
Progress
A trend, not a single session
Coach
Context when the week changes
Meals
Fuel that matches the work
Every result is produced from the catalog mapping and the week you entered. The same inputs always produce the same portrait.
Create a replacement week when the entered structure needs a reset.
Choose a different weekly container when frequency or split is the main issue.
Turn a readable static week into ongoing, schedule-aware planning.
Start by seeing where weekly sets actually land. Balance is easier to discuss once muscle coverage and movement patterns are visible. This page describes the week you entered; it does not declare a routine objectively good or bad.
Add the exercises you typically do and their working sets. The analyzer totals direct sets for primary muscles and supporting sets for assisting muscles across the seven-day week.
Yes. A compound lift can add direct work for primary muscles and supporting work for others. Those counts stay separate so a squat is not treated as equal work for every muscle it touches.
If a major muscle has no direct sets in the entered week, the result can note that. Supporting work is mentioned when it is the only exposure. Missing work is a description of the week, not a diagnosis.
No. Frequency is one descriptive signal, not a universal rule. Some coherent weeks train a muscle once with enough work; others spread it out. The analyzer reports how often work appears, not a required frequency.
No. Weekly sets help you see where work is landing. More is not automatically better, and this tool does not assign an optimal volume target.
A split is the weekly container — which days emphasize which work. A routine is the actual exercises and sets inside that container. Use the split generator to choose a structure, and this analyzer to inspect a week you already do.