Skulpo

Log the workout. See which muscles are ready.

Change the day to see how logged workouts affect each muscle’s estimated recovery.

Muscle state

Colour key
Overloaded
High fatigue — rest day recommended
Recovering
Still recovering — light volume only
Ready
Recovered enough — small residual fatigue may remain. A slightly different green right after Recovering means a bit more fatigue is left.
Peak
Best time to train, by Skulpo's model
Past peak
After Peak — fully recovered, a good time to train
Active workout
Currently training — within 90 min of last set
Untrained / Detrained
Never trained yet — or trained but adaptation faded after a long break (over a week)

1 peak 5 ready 7 recovering

Friday, July 10

Workout that day

Fri, Jul 10

Seated Dumbbell Curl

  • 6 20kg 20:03 12reps
  • 5 20kg 20:02 12reps
  • 4 20kg 20:03 12reps
  • 3 18kg 20:02 12reps
  • 2 12kg 19:43 12reps
  • 1 5kg 19:43 12reps

EZ Bar Curl

  • 7 32.5kg 20:24 21reps ↔ Barbell Hammer Curl · set 2
  • 6 32.5kg 20:24 21reps ↔ Barbell Hammer Curl · set 1
  • 5 32.5kg 19:43 21reps
  • 4 30kg 19:43 21reps
  • 3 20kg 19:43 21reps
  • 2 32.5kg 20:24 21reps
  • 1 10kg 19:43 21reps

Barbell Hammer Curl

  • 5 30kg 19:43 12reps
  • 4 30kg 19:43 12reps
  • 3 30kg 19:43 12reps
  • 2 20kg 19:43 12reps ↔ EZ Bar Curl · set 7
  • 1 10kg 19:43 12reps ↔ EZ Bar Curl · set 6

Chin-Up

  • 3 82kg 19:43 3reps
  • 2 82kg 19:43 3reps
  • 1 82kg 20:41 3reps

RECOVERY PREDICTION

19d

Axis: 14 logged days + 5 days of forecast after them.

Point at a dot, tap it, or reach it with Tab and the arrow keys to see the exercises behind it.

  • Chest · Ready

    Jun 30 — Dumbbell Bench Press (muscle role: PRIMARY), Incline Dumbbell Press (muscle role: PRIMARY), Assisted Dip (Chest) (muscle role: PRIMARY), Pec Deck (muscle role: PRIMARY)Jul 6 — Dumbbell Bench Press (muscle role: PRIMARY), Incline Dumbbell Press (muscle role: PRIMARY), Assisted Dip (Chest) (muscle role: PRIMARY), Pec Deck (muscle role: PRIMARY)Jul 8 — Dumbbell Front Raise (muscle role: SECONDARY · via Front Delt)

    Jul 10: no dot — no exercise that day worked this muscle as primary or secondary.

  • Abs · PEAK — train now

    Jun 28 — via QuadsJun 29 — via TricepsJun 30 — via ChestJul 2 — Incline Bench Sit-Up (muscle role: PRIMARY)Jul 5 — via QuadsJul 6 — via ChestJul 8 — via Front DeltJul 9 — via TricepsJul 10 — via Biceps

    Dot on Jul 10 — exercises behind it (muscle role):

    • via Biceps

  • Quads · Ready

    Jun 28 — Squat (muscle role: PRIMARY), Reverse Lunges (muscle role: PRIMARY), Deadlift (muscle role: SECONDARY · via Glutes)Jul 5 — Vertical / Horizontal Jump (muscle role: PRIMARY), Lunges (muscle role: PRIMARY)

    Jul 10: no dot — no exercise that day worked this muscle as primary or secondary.

  • Hamstrings · Ready

    Jun 28 — Squat (muscle role: SECONDARY · via Quads), Reverse Lunges (muscle role: SECONDARY · via Glutes), Deadlift (muscle role: PRIMARY)Jul 5 — Vertical / Horizontal Jump (muscle role: SECONDARY · via Quads), Lunges (muscle role: SECONDARY · via Quads), Romanian Deadlift (muscle role: PRIMARY)

    Jul 10: no dot — no exercise that day worked this muscle as primary or secondary.

  • Glutes · Ready

    Jun 28 — Squat (muscle role: SECONDARY · via Quads), Reverse Lunges (muscle role: PRIMARY), Deadlift (muscle role: PRIMARY)Jul 5 — Vertical / Horizontal Jump (muscle role: PRIMARY), Lunges (muscle role: SECONDARY · via Quads), Romanian Deadlift (muscle role: PRIMARY)

    Jul 10: no dot — no exercise that day worked this muscle as primary or secondary.

  • Calves · Ready

    Jun 28 — Standing Calf Raise (muscle role: PRIMARY)Jul 5 — Vertical / Horizontal Jump (muscle role: SECONDARY · via Quads), Standing Calf Raise (muscle role: PRIMARY)

    Jul 10: no dot — no exercise that day worked this muscle as primary or secondary.

The data: 14 days from the author's own training log (June–July 2026), with every state calculated by the same code that runs in the app. It is an estimate built from training history, not a measurement of your body.

How to read this demo?

Training

The day panel shows the selected day exactly as the app's calendar does: every exercise with its sets, newest on top, each with its weight, reps and time. A coloured set number marks a set taken to failure (red) or a negative set (gold), 🏆 marks a personal record for that rep count, and a lettered badge with 🔗 links sets of different exercises done back-to-back as a super set.

Map colours

Each muscle is coloured by its recovery state on the evening of the selected day — the same drawing and the same colours as the home screen of the app. The “Colour key” next to the map explains every colour.

Points on the charts

The charts are the app's Recovery prediction chart for the muscles chosen above the charts, drawn by the same code: the line drops after a workout and climbs back through recovery towards Peak. The gold line is the evening of the selected day — to its left is what already happened, to its right the paler dashed line is the forecast the app showed that evening, if no workout is added. Dots mark workouts that loaded the muscle; a coloured dot with “via …” means the load came from an exercise for another muscle. Point at a dot (or tap it) to see the exercises behind it; on narrower screens they are also listed under each chart.

History and forecast

Chart Guide

LINES

Your data
Real recovery curve. Color = the muscle state at each point in time.

MARKS ON THE CHART

Forecast
The curve goes on as a paler, dashed line — how recovery continues if you add no workout. It starts from the last calculated point, which can be up to about 12 h before now.
Previous curve
Faint dotted line that fades out: where the curve was heading before your latest workout cut it off. The dot's color = the state at the moment of that workout; the arc shows the drop the workout caused.
Now
Dashed line with a small triangle on top = the current moment. On this page: the evening of the day picked on the slider.
Future area
Lightly shaded background to the right of the Now line — everything there is a prediction.
Workout dot
Dot on the curve = a workout that trained this muscle directly.
Colored dot + “via …”
This muscle helped in an exercise for another muscle. The color is that muscle's group; its name appears at the bottom of the chart. Shown only when the extra load was noticeable.

VERTICAL LEVELS

How high the curve runs is your performance; its color is the muscle state. The Ready line across the middle is the training threshold: Ready, Peak, Past peak, Active workout and Untrained all run above it — only Overloaded and Recovering stay below.

PEAK (above the Ready line)
The supercompensation phase — the model's best time to train.
READY LINE (center)
Above this line the muscle is recovered enough to train. The line sits at the Ready threshold, not at zero performance.
DIP (below the Ready line)
Overloaded and Recovering run below the line. The deeper the dip, the more fatigue is left.

STATE COLORS (curve + bands)

A band is a window of time, not a level — it marks when the muscle will be in that state, so it runs the full height of the chart and only its width says how long that window lasts.

Overloaded
High fatigue — rest day recommended
Recovering
Still recovering — light volume only
Ready
Recovered enough — small residual fatigue may remain. A slightly different green right after Recovering means a bit more fatigue is left.
Peak
Best time to train, by Skulpo's model
Past peak
After Peak — fully recovered, a good time to train
Active workout
Currently training — within 90 min of last set
Untrained / Detrained
Never trained yet — or trained but adaptation faded after a long break (over a week)

CHART BACKGROUND

Grid pattern
One cell = 12 h across and 25% of performance up — a visual reference for time and level.

Recovery-first training log

Skulpo is a fast gym log that turns your training history into a readable picture of each muscle's recovery — so the next session is planned on more than a hunch.

A log tells you what you did. It doesn't tell you what's ready.

Skulpo is a recovery-first training tracker: instead of just logging sets, it models how each muscle fatigues and recovers over time — so you train each muscle when it is actually ready, not too soon and not too late.

Built to be used between sets.

  • Weight and reps steppers — no keyboard.
  • Previous session pre-filled; copy the whole workout in one tap.
  • Rest timer with a suggested rest length — suggestions can be switched off.

See the change over months, not just today.

A calendar of your training days, per-day detail, and progress charts for every exercise: estimated 1RM, best weight, best reps, volume and personal records.

See how it works

Don't start your history from zero.

Switching apps? Import your history from FitNotes, Strong or Hevy — the CSV file exported from that app.

How import works

Real workouts, real data

Screen recordings of Skulpo on an everyday phone with a real training history — nothing staged. Recorded in the Polish version of the app; captions describe each step. Videos play only when you press play.

  • Calendar → a training day in June: every set with weight, reps and time

Your data and our model

Your data stays on your device.

Training history is never uploaded. No account, no sign-up. Export CSV or a full JSON backup whenever you like.

Built on published research — and honest about it.

The recovery model draws on peer-reviewed studies of muscle damage, recovery time, age and sex. The full reading list is public. Where the science gives a direction but not a number, we say so.

It's an estimate from your log — not a measurement of your body.

FAQ

Which platforms, and can I get it now?

Android first; iOS is planned. The Android beta is in preparation and the app is not in app stores yet — leave your e-mail through the contact form (topic “Early access”) and we'll write when the beta opens.

What does “ready” mean?

A state estimated from your logged sets: how much fatigue the model thinks is left and where the muscle sits on its recovery curve. It is not a measurement of your body and not medical advice.

Where is my data?

On your device. Export CSV or JSON at any time. There is no account and no sign-up.

Is it medical advice?

No. Skulpo is not a medical device and doesn't replace a doctor or a coach. Training safety is your responsibility.

All questions

Log the next workout with the map in front of you.

Get early access

Android beta in preparation. Not in app stores yet.