Exercises

UMAP first arranges local neighborhoods in three dimensions using muscle profiles. A whole-map distance fit (metric MDS) then balances the spacing between groups, keeping shared muscle involvement visible across movements. Each profile is scaled to its strongest muscle, with square roots giving secondary contributions more influence. Profiles can have different lengths, so focused grip or core work can sit between broader exercises instead of being pushed onto a common outer shell. Axes have no anatomical meaning, and distances remain approximate in three dimensions. Labels identify movement groups; movement tags do not affect distances.

The layout reports how many of each point’s closest neighbors stay among its closest neighbors in 3D, averaged across the map. The full comparison list uses cosine similarity across the original 28 muscle weights. A 100% match means the same proportions, even if equipment or total involvement differs. Exercises with matching muscle proportions and movement tags share a point.

Color and training fit use the compass’s signed dot product with the original, unnormalized exercise weights. Positive muscle gaps add credit; above-target load subtracts it. This is a fit score, not a predicted dose or a percentage.

The muscle-load preview adds two normal sets at RPE 9: eight volume points multiplied by each muscle’s stored weight. Bar ends stay at the weekly target, or usual weekly pace where no target is set. The percentage shows just the added load. An arrow marks a total beyond the bar’s target. Muscles with a zero target or no usual pace have no percentage scale, so their preview shows added points.

Training fit uses saved workouts through 2026-10-08. In-progress sets and session fatigue are not included.

4 catalog exercises have no usable muscle profile and are omitted from the map. See all exercises in the list.