1) Generate a workout
Go to the Generate page. Choose your equipment (bodyweight, dumbbells, Planet Fitness style machines, or full gym), goal (endurance, hypertrophy, strength), target (full body, upper, lower, push, pull, legs), experience, and number of exercises. Click “Generate Workout.” Upset Fit filters the database for your equipment, movement type, and difficulty, then returns a balanced list with sets/reps/rest suggestions.
Each exercise shows its muscles and difficulty. Use the “Swap ideas” button to replace moves that do not fit your setup; suggestions are based on similar muscles plus common substitutions.
2) Check muscles on the body map
Below the generated list, the body map lights up the muscles most involved in your workout. It is a quick audit: if your quads and hamstrings are dark on a “legs” day, swap in a hinge or squat pattern before you start. For upper days, ensure both push and pull muscles light up to avoid lopsided sessions.
3) Send the workout to the logger
Signed-in users can send the generated list straight to the logger. Click “Send to logger” and Upset Fit creates a workout session with those exercises. If you are not signed in, it will prompt you to log in with Google first. Anonymous generation is supported, but logging requires an account so your history is saved.
4) Log sets, reps, and weight
In the Workout screen, you can also start from scratch: select exercises manually, send them to a new session, then log sets. Each entry has quick inputs for sets, reps, and weight plus notes for form cues. Changes auto-save, and you can switch a session to read-only mode if you just want to review.
Stuck on an exercise? Tap the how-to icon to open a technique link. Need an alternative? Use “Swap ideas” in the generator before you send a workout to the logger, or manually swap the exercise in the selector.
5) Review history and progress
The History page shows past sessions, grouped by date with focus tags (push, pull, legs, full body). The insights panel surfaces trends like which movements you hit most. Use this to plan your next week and ensure you are not skipping key patterns.
Practical tips for better sessions
- Warm up with two light sets of your first lift and easy cardio for 5–8 minutes.
- Keep 1–2 reps in reserve on most sets; save true grinders for big milestones.
- Use the logger’s notes to track cues (“brace harder,” “wider stance”).
- Progress one lever at a time: add reps before weight, especially on machines and dumbbells.
- Swap exercises that hurt—consistency beats any single movement choice.
Example: quick hypertrophy push session
Set equipment to “dumbbell,” goal to “hypertrophy,” target “push,” and experience “intermediate.” Generate 5 exercises. You might see: dumbbell bench, incline press, cable fly, overhead press, triceps pushdown. Swap any barbell move you cannot do; check the body map for chest/deltoid/triceps coverage, then send to the logger and track 3–4 working sets each with 60–90s rest.
Ready to train?
Upset Fit exists to remove guesswork: generate a plan, visualize muscle balance, swap exercises that fit your equipment, and log everything in one place. Pair it with the progressive overload guide to know exactly when to increase difficulty.