SetonomyHelp
The muscle map
The muscle map colors your body by your sets this week or last week, front and back. Muscle groups are free; with Premium you see 67 individual muscles on a 3D model, with their exercises.
Where to find it
- Progress
- Muscle map
The card comes first below the tiles; move or hide it with “Customize progress.” The same colors appear on the “Muscle load” card on the Dashboard and in “What your plan trains” in a plan preview.
How sets are counted
Checked-off sets count: a set counts in full for an exercise's target muscle, half for each assisting muscle, and not at all for stabilizers. Forearms and shins only count as the target. Custom exercises count in full for their primary muscle group and half for their secondary ones.
Timed sets don't count, so no cardio, stretching or, for example, planks, and neither do warm-up sets. Sets of full-body exercises don't color any muscle; a line below the map says so.
The colors
No color means 0 sets, yellow under 4, green 4 to 10 and purple over 10 sets in the week, strongest at 20. Half sets color too. Purple isn't a warning: 10 sets is no upper limit. The macro calculator works out protein, fat and carbs for your training.
Which week
“This week” counts from Monday at midnight until now; “Last week” is the week before, Monday through Sunday. Front and back appear side by side.
Individual muscles with Premium
With Premium, the map colors every muscle on its own, and a tap opens the “Muscles” page: a 3D model you rotate with one finger and zoom and move with two. A second tap on the same spot shows the muscle underneath. Below, the muscles are listed under “Trained” and “No sets,” with their Latin names.
A muscle shows its description, its sets this week and last week, and what contributed. “Exercises for this muscle” lists exercises under “Targeted” and “Helps”; “+” adds one to a workout.
Premium
Partly Premium. The map by muscle group, front and back, the week switch and the color scale are free; without Premium, tapping the map opens the purchase page. Premium adds every muscle on its own, the “Muscles” page with the 3D model, each muscle's card and its exercises (Premium). The “Explore” card on the Dashboard shows one muscle a day with exercises, even without Premium.
Frequently asked questions
How does Setonomy count sets?
In full for the target muscle, half for assisting muscles, not at all for stabilizers. Only checked-off sets count.
What do the colors mean?
Yellow under 4, green 4 to 10, purple over 10 sets in the week. Purple doesn't mean too much.
Why don't running and stretching count?
Timed sets don't count in the muscle map, and neither do warm-up sets.
Which week does the map show?
This week from Monday, or last week.
What's free without Premium?
The map by muscle group. Individual muscles and the 3D model take Premium.