100% of every muscle. Even when the gym is slammed.
Full Coverage is the fastest way to finish a complete full-body session when equipment is busy. It packs every muscle into as few exercises as possible and recalculates instantly when you swap, so you always know exactly where you stand. No waiting. No guessing. No black-box AI deciding for you.
A program built for you, not for everyone
Not a random list of exercises. A deliberately built program where every movement earns its place by how many muscles it covers.
All 18 muscle groups, trained every session
- Quads
- Hamstrings
- Glutes
- Lower back / erectors
- Abs
- Calves
- Chest
- Lats
- Mid-back / traps
- Rear delts
- Front delts
- Side delts
- Biceps
- Triceps
- Forearms
- Adductors (inner thigh)
- Obliques
- Abductors (outer hip)
No ads · No banners · Your data is never sold
The math, running right now
Same 18 muscle groups, whatever your gym has and wherever you are starting from. Switch the situation, switch the level - or mark a station taken and take the swap the engine offers.
18 / 18 muscle groups on target
Falling short (sets vs. target)
Nothing - every muscle group is on target.
Today's exercisesTap any one - the station is taken
Your training goal moves the clock, not the list: the same session runs ~49 min on general health and ~79 min on strength, because the rest between sets is part of the prescription.
Same engine as the app. Nothing hidden. Check your own routine →
Swapping by hand is free, forever. Pro is the same arithmetic done for the whole session in one tap. Start free
Built on three pillars, in this order
Compound lifts do the heavy work, one exercise feeding several muscles at once, and isolation is added only where the big lifts can't reach. That's how a whole body fits into the fewest exercises.
100% muscle coverage
Every session loads all 18 muscle groups to their full target. This is the top priority, and nothing else is allowed to break it.
Fewest exercises, least time
Each movement is picked to train as many muscles at once as possible, so a complete workout takes the fewest exercises. Session length is the result, never a budget you set.
Alternatives for a crowded gym
Every exercise has swap-in variants for whatever equipment is free. Coverage recalculates instantly, so you always know what a busy gym cost you - and exactly what closes it.
Why it beats a plain workout logger
Your program is composed from your level, your gym and your goal - 10 to 11 movements that between them take all 18 muscle groups to 100% in a single workout Schoenfeld 2017. Change your level or switch off a machine and it recomposes. Every movement carries its own transparent activation percentages, so when you swap, the map recalculates for exactly what you picked.
Live coverage engine
Every exercise and every swap carries real percentages across 18 muscle groups, recalculated instantly. You always see exactly where you stand - no opaque algorithm deciding for you.
Never wait for equipment
Station taken? Swap to what's free. Every alternative is ranked by the coverage you would be left with - and if a change costs you a muscle, the app says so and offers every fix that closes it.
Nothing slips through the week
Miss a session and the muscles you missed are added to your next targets - free, and on screen, so you always know what you owe. Pro plans the session that repays it.
Progress that compounds
A weight log with target hints: hit the top of your rep range and it tells you to add weight next time.
Whole-body map
Male and female silhouettes show exactly which muscles each exercise hits, and what your session totals by the end.
Your workout is yours
Build the session you actually want - add anything from the catalog, drop what you will not do, drag it into the order you train in - and it opens exactly that way next time. Nothing is ever swapped or reordered behind your back: a change that costs coverage gets measured and named, and every repair waits for your tap.
Built around your gym
Tell it what equipment you actually have - variants you can't use are flagged and never suggested.
Consistency, visualized
A 16-week training calendar and week-streak counter that make a skipped week obvious before it becomes a habit.
Goals & levels
Choose your goal - mass, cut, strength or general health - and your level. Sets, reps and rest adjust to match, and variants that are too advanced step aside.
No ads. No banners. Ever.
Not one ad, pop-up, banner or sponsored workout anywhere in the app - and no ad-tracking pixels following you around. Full Coverage is paid for by the people who choose Pro, so it never has to sell your attention or your data.
It's an app - without the App Store
Open the site on your phone and add it to the home screen: full-screen mode, its own icon, offline access. Data syncs across your devices.
How it works
Set up your profile
Male or female, the equipment in your gym, language and theme. Takes a minute.
Hit "Start workout"
Step-by-step mode: one exercise at a time, the prescribed sets on screen, plate hints, and a rest timer that starts itself.
Swap without losing coverage
Barbell taken? Pick the dumbbell variant - every alternative is listed with what it would cost you, and coverage recalculates the moment you choose.
Or let it plan for you
With Pro, the autopilot composes the shortest session that still covers every muscle, and shows you why it picked each one.
The method rests on peer-reviewed research, not on our opinion
Pelland 2025Schoenfeld 2017Spiering 2021Schoenfeld 2019Roth 2022Currier 2026Remmert 2025Robinson 2024Vigotsky 2022
Including one paper that limits what our own activation numbers can claim - we publish that one too. Read the evidence →
Free forever. Pro puts it on autopilot.
Every number and every control is free. Pro is the arithmetic done for you, live - that is the whole difference.
Free
- Your whole program - composed for your gym, level and goal, and recomposed when any of them changes
- Set-by-set logging with plate hints, overload targets, PRs & streaks
- Build your own session: add, remove, drag to reorder - and it opens that way next time
- Live coverage map, manual swaps, and every movement that trains any muscle
- Goal & level presets, your week’s totals, and what you still owe
- Every chart and every range, including weekly volume per muscle
Pro
- Auto-plan: the fewest exercises that hit today’s targets - each pick explained
- Carryover repaid: the session that makes up what you missed, planned for you
- Whole-session repair: re-pick or re-plan what’s left, previewed before it applies
- Every fix for a short muscle, ranked - one more set, a swap, or one exercise added
- Guided supersets, paired and ordered for you
Pro is $4.99/month or $29/year, or $79 once, yours forever. Every new account starts with 14 days of Pro, no card - and the tracker stays free after that.
What you would actually pay
Fitbod
$15.99/month- $95.99 a year
- 7-day trial, card up front
- No free tier
Full Coverage
$4.99/month- $29 a year, which is $2.42 a month
- Every new account starts with 14 days of Pro, no card
- Free tier, forever, no time limit
Fitbod prices verified 2026-08-04 from their published subscription pricing. Both exclude tax.
How it compares
| Full Coverage | Fitbod | Plain loggers | |
|---|---|---|---|
| Transparent per-muscle math | ✓ | ✗ | ✗ |
| Instant swaps for busy equipment | ✓ | limited | ✗ |
| Built to minimize time | ✓ | you set a budget | ✗ |
| Fully usable for free | ✓ | trial only | varies |
| You can see the reasoning behind each pick | ✓ | not shown | you decide |
| No ads or banners | ✓ | ✓ | varies |
Fitbod column checked 2026-08-04 against their published pricing and feature descriptions. 'Plain loggers' is a category, not one product.
FAQ
How is this different from AI apps like Fitbod?
AI workout generators like Fitbod build and rebuild your program automatically - powerful, but you're trusting a black box. Full Coverage works the opposite way: a proven full-body template with fully transparent math. You always see exactly which percentage each exercise contributes to each muscle, and exactly what to change and why. Even the Pro autopilot explains every pick - no algorithm you can't inspect.
Why full body instead of a split?
Full body 2-3 times a week gives every muscle several weekly stimuli and forgives missed days: the next session still covers everything. For busy people training around crowded gym hours, it's the most sustainable format.
What does "100% of every muscle" mean?
Every movement carries a per-muscle activation percentage: 100% means it is the primary target of that exercise. Volume is then counted in sets - a working set counts fully for a muscle the movement drives, half for one it strongly assists and a quarter for a minor contributor Pelland 2025. Your program is built so all 18 muscle groups reach their weekly set budget in as few exercises as possible, and the app keeps your swaps honest against it. See the evidence for where the numbers come from.
How long is a workout?
Typically 50-65 minutes - and the whole system is built to shrink that: as many muscles as possible per exercise, supersets, and an automatic rest timer.
Is it free?
The tracker is free forever - your composed program, the session you build yourself, set-by-set logging, streaks, PRs, every chart and the live coverage map, with no feature held back. Every new account also starts with 14 days of Pro, no card needed; when those days run out nothing is deleted, you simply keep the free tracker. Pro ($4.99/mo, $29/yr or $79 once) adds the automation: auto-planned sessions, one-tap repair when a change leaves a muscle short, carryover repaid for you and guided supersets.
Why so few exercises?
Because your time is the whole point. Every exercise carries real percentages for all 18 muscle groups, so the app packs maximum coverage into minimum exercises: compound lifts cover several muscles at once, and isolation is only added where compounds can't reach. You finish a complete body faster - not a longer checklist.
What equipment do I need?
Whatever you've got. Tell Full Coverage which of barbell, dumbbells, cables, machines, Smith machine and bench your gym has, and it only ever suggests variants you can actually do, down to a bodyweight-friendly session when that's all that's free.
I'm a beginner, is this for me?
Yes. Set your level to Beginner and the program favours approachable variants, flags anything too advanced, and keeps supersets locked until you're ready. The same transparent map teaches you what every exercise trains.
What happens if I miss a workout?
Full body 2-3x a week forgives missed days - the next workout still covers everything. Anything you fell short on is added to your next targets automatically, capped so one bad week cannot bury you, and cleared when the week rolls over. Pro plans the workout that clears it.
Is my data private? Can I export it?
Your training history is private to your account and never sold. Export a full JSON copy anytime from Settings, and deleting your account wipes everything from the server for good.
Are there ads in the app?
No. No banner ads, no pop-ups, no interstitials, no sponsored workouts and no ad-tracking pixels - and that includes the free tier. Free is genuinely free, not ad-supported: the app is funded by the people who upgrade to Pro. The one commercial thing anywhere is an optional gear section in the Exercises tab (straps, belts, chalk) with affiliate links, which you can simply never open - it never interrupts a workout, and nothing you log is ever sold or shared.
Should I switch from Fitbod to this?
Only if your problem is not knowing whether your training actually covers everything. Fitbod is a broad platform - splits, cardio, home and gym, a large exercise library. Full Coverage is one method: full body every session, every muscle group to 100%, in the least time. There are no splits here, no cardio programming and no nutrition, and the catalog is deliberately small because every activation number in it is hand-calibrated. If you want a general training app, keep Fitbod or look at the alternatives we compare - we would rather you land in the right place than churn out of this one.
Your whole body. In one session.
Free forever - no credit card, no app store, no ads. Install it straight from your browser and start today.
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