Muscle Heatmap App: Frequency, Volume & Recovery
Kinoku's muscle heatmap colors each muscle by frequency, volume and recovery on Android, free with no account. Pro adds sleep-tuned recovery.
The Momentum page puts this next to the other ways Kinoku shows your training adding up.
Three views, one body
Frequency, Intensity, Recovery
Tap a tab to switch the muscle-map view. Every shot is a real capture from the app.
Real app capture
What this feature looks like with data
Open full-size image ↗Muscle Map, Frequency mode
Frequency mode colors each muscle, front and back, by how many times it was trained in the last 7 days, from 0 up to 4 or more.
Tier shape
How access changes by tier
Frequency and training-volume views, time windows, muscle detail, and history.
Recovery estimates, readiness context, and exercise picks for muscles that look ready.
What it is
A muscle heatmap app shows a body outline, front and back, with each muscle colored by the sets you logged. Kinoku draws one from every set you save, free and with no account. Frequency counts sessions per muscle over 1 to 30 days, and Intensity shades each muscle as a volume heatmap. Pro adds a third view for recovery.
Rear delts are the example this page follows, because they are the muscle lifters lose track of first.
Three modes
Frequency mode colors each muscle by how many times you trained it in a window you pick, counting sessions rather than effort. Its legend counts from 0 up to 4 or more, so rear delts you touched once all month sit near the bottom of the scale.
Intensity mode colors each muscle as a volume heatmap using total load, weight times reps, scaled to your own past rather than a global chart. The same rear delts can show a steady count and stay pale by volume, when every set was light. Our guide to muscle frequency, volume and recovery heatmaps explains how each mode works side by side.
Each exercise credits the muscles the exercise library lists for it. The Exercise Galaxy maps each built-in move by the muscles in the app’s catalog, and rear delt moves get a cluster of their own.
Recovery mode (Pro) adds a guess at how rested each muscle is, plus picks for the muscles that look ready. Recovery here means the rest a muscle wants before you train it again, and the mode shades each muscle by a readiness score from your sleep and heart data.
What it’s for
- Spot a gap fast, because a lopsided week shows up as color, like more chest than back.
- Plan tomorrow by finding the muscles you missed and picking a session that fills them.
- Widen the window from 1 day up to 30, so a light month shows up as clearly as a light week.
- Tap any muscle to open its recent exercises, a volume trend, and the day you last trained it.
Why it matters
Most apps show a list of exercises and call that tracking, while a heatmap turns that log into a picture of your body. The picture is also what pulls you back between sessions, when you wonder what to train next. To compare apps, our list of free muscle map workout trackers puts this map next to eight others.
The map only knows the sets you logged
One limit sits beside every claim here: the map colors saved sets and nothing else. A session you never wrote down leaves no color, so a blank muscle is a gap in the record before it is a gap in your training.
Frequency and Intensity are free, and Pro adds Recovery mode, the picks, and rest guesses tuned by sleep and heart data rather than time alone. The two free modes stay free, the color scale can still shift as we tune it, and the next session is your call.
Questions people ask
Is Kinoku's muscle heatmap free?
Two of its three views are free. Frequency and Intensity cost nothing, need no account, and work over any window from 1 to 30 days. Pro adds Recovery mode, a guess at how rested each muscle is that sleep and heart data can tune, plus picks for the muscles that look ready.
How does the map know which muscles I trained?
Each exercise in the library lists the muscles it works, and every set you save credits those muscles. A set you never logged leaves no color, so a pale muscle can point to a gap in the record as much as a gap in your training.
What is the difference between a frequency map and a volume heatmap?
Frequency counts sessions, so a muscle you hit four times this week reads as busy even when every set was light. Intensity is a volume heatmap that shades by weight times reps, scaled to your own past. Reading both together shows a muscle you touch often but rarely load.
Does the muscle heatmap need an internet connection?
No. Kinoku draws the map on your phone from the sets stored on your phone, so it works in a gym with no signal. Nothing about your training leaves the device to draw it, and there is no account to make first.
Try it for yourself.
Available on Google Play. The core here is free. Pro adds optional extras.
Get on Google PlayRelated surfaces
Charts per exercise, PRs, your best one-rep estimate, volume trends, and date filters. Every exercise type gets a chart that fits it: Best, Total, and Avg Time for holds, Best and Total Reps for rep work, and Best and Total Distance for distance work, not just weight charts.
A 4-phase planning stack. The builder, all 25 templates, named programs with auto-progression, the custom model, and unlimited active programs are free. Pro adds volume targets, readiness tuning, and auto set changes.
A Pro hub with five core tabs, plus a Cycle tab when cycle tracking is on. Its 20+ features include strength scores like DOTS, IPF GL, Wilks, and FFMI, the Banister Form Band, plateau alerts, ACWR, muscle balance, and cycle links.