Deload: Muscle Recovery & Gym

Deload is a muscle recovery tracker for people who lift. Tap the muscles you trained and it tells you what to train today: push, pull, legs, or a rest day.

The whole log is about ten seconds. No sets, no reps, no spreadsheet. You tap the muscle group you worked on a 14-muscle body, say whether it was Easy, Solid or Brutal, and you are done before you have left the gym floor.

From there Deload runs the clock on every muscle group. Each one glows fresh, recovering or cooked, and you read the whole body at a glance.

“Push day. Chest and shoulders are fresh. Legs need another 31h.”

What you get

• The daily call. A written recommendation in plain gym language, made before you get to the gym.
• A readiness heatmap. Green fresh, amber recovering, red cooked. Cooked muscles pulse.
• A Ready score out of 100, so you know whether the whole body has anything left.
• Recovery time to the hour. Fresh at 6:40 pm instead of a status word, with the curve behind it.
• A seven-day forecast, so your training split is built around when muscles come back.
• Weekly balance and twelve-week symmetry. “Pull is 40% behind push this week. Row before you press again.”
• Smart days. A streak that counts training what was ready, or taking a rest day when nothing was.
• Cardio logging, a rest timer, home-screen widgets, and one nudge a day at most when a muscle is back.

For the way lifting works

If you run push pull legs, upper/lower, or a training split you improvise week to week, the hard part is never the exercises. It is knowing which muscle group has worked off the last session and which has not. A set-by-set lifting app or a gym tracker costs more attention than the workout and still does not answer that. Deload answers it and asks for almost nothing back.

Why recovery time is the whole game

Training tears a muscle down. The 24 to 72 hours after are where it grows back stronger. Go again before it recovers and you re-open the hole. Wait too long and the window closes. Gym recovery is the part of the plan nobody can see, and it is the part that decides whether the week counted.

Every muscle gets a recovery window sized to how big it is, how hard you went, and four answers about your sleep, your age, your years under the bar and how long you tend to stay sore. Fatigue falls off in a straight line, and a muscle reads fresh when it crosses back over. Systemic load is counted too, so a heavy week can call an easy recovery workout instead of another hard session.

The same inputs always give the same answer, and the numbers behind it are the numbers on screen.

Not a logger. Not medical. Not AI.

Every session stays on your device. No account, no server, no wearable, and it works with no signal.

Deload. Know what to train today.