This week 3 lift • 4 rest
Day 1 Focus
⚡ Chest • Shoulders • Biceps
Push Hypertrophy & Arm Specialization
Session details date, body weight, energy, sleep, notes
Nutrition & Meal Planner
Calories—
Protein—
Carbs—
Fat—
Muscle Recovery
Real-time muscle recovery status calculated from your recent workout volume.
Muscle Group Tonnage
Strength trend estimated 1RM
Calorie Calculator
Your Basal Metabolic Rate (BMR) and maintenance calories (TDEE), using the Mifflin-St Jeor formula.
BMR: — | Maintenance: —
One Rep Max
Estimated with the Epley formula.
Est. 1RM: —
Plate Loader
Plates per side on an Olympic barbell.
Load each side: —
Install app
Add IronTrack to your home screen. It opens in its own window and works with no signal.
In Safari, tap Share , then Add to Home Screen, then Add.
Theme Accent
Rest Timer Multiplier1.00x
Backup
About
IronTrack is free and open source (MIT). Your workouts stay on this device unless you sign in to sync.
Send feedback
Profile & Biometrics
SK
Initials are automatically generated from your name if no photo is uploaded.
BMI: --
Estimated BMR: -- kcal/day
Cloud Account & Sync
Synced
Permanently deletes your account and everything synced to it.