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Everything you need to know about using Target Fit
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Welcome to Target Fit
Target Fit is your precision muscle-targeting workout companion. Our app helps you find the perfect exercises for any muscle group, whether you're focusing on specific areas or planning a comprehensive workout.
With our interactive muscle map and extensive exercise database, you can create personalized workout plans that target exactly the muscles you want to train.
How to Select Target Muscles
Using our interactive muscle map is simple and intuitive:
- Click on muscles - Simply click on any muscle in the anatomical diagram to select it
- Multiple selection - Select multiple muscles to find exercises that target all of them
- Visual feedback - Selected muscles appear in blue, while exercise targets show in red
- Clear selection - Use the "Clear" button to reset your muscle selection
Pro tip: The muscle map shows both front and back views. Toggle between them to access all muscle groups.
Understanding Exercise Recommendations
Each exercise recommendation includes detailed information to help you perform it correctly:
Equipment Requirements
Shows what equipment you need (dumbbells, barbell, cables, machines, or bodyweight)
Target Muscles
Primary muscles (shown in red) and secondary muscles (shown in light red) worked by the exercise
Sets and Reps
Recommended set and repetition ranges based on your training goals
Instructions
Step-by-step guidance on proper form and technique
Using Presets
Save time with preset muscle combinations for common workout splits:
- Chest Day - Chest, shoulders, and triceps
- Back Day - Back, biceps, and rear delts
- Leg Day - Quads, hamstrings, glutes, and calves
- Push Day - Chest, shoulders, and triceps
- Pull Day - Back and biceps
- Upper Body - All upper body muscle groups
- Core - Abs and obliques
Custom presets: You can save your own muscle combinations for quick access to your favorite workout splits.
Exercise History
Keep track of your workout progress with our history feature:
- View recently selected exercises
- Track which muscle groups you've worked
- Quick re-select previous exercise combinations
- Monitor your training frequency for each muscle group
Your exercise history is stored locally on your device for privacy and quick access.
Exporting Workouts
Share or save your workouts in multiple formats:
📄 PDF Export
Generate a professional PDF with your complete workout plan, including exercise descriptions, sets, reps, and equipment needed. Perfect for printing or sharing with a trainer.
📷 Image Export
Create a shareable image of your workout that you can save to your phone or post on social media. Great for quick reference at the gym.
📋 Copy to Clipboard
Copy your workout as text to paste into notes, messages, or any other app.
Tips for Effective Workout Planning
🎯 Progressive Overload
Gradually increase weight, reps, or sets each week to ensure continuous muscle growth and strength gains.
⚖️ Balance Your Routine
Work opposing muscle groups equally (e.g., chest and back, biceps and triceps) to prevent imbalances and injuries.
🔄 Variety is Key
Rotate exercises every 4-6 weeks to prevent plateaus and keep your muscles challenged with new stimuli.
⏱️ Rest and Recovery
Allow 48-72 hours between training the same muscle group for optimal recovery and growth.
📝 Track Your Progress
Use the export feature to save your workouts and monitor improvements in strength and performance over time.
Still Need Help?
If you couldn't find the answer you're looking for, we're here to help. Get in touch with our support team or explore our community resources.