Track My GainsStart training
Free progressive overload workout tracker

Every set tells you what to do next.

Log weight, reps and RIR, see your last performance, and get a clear progression target for the next session.

See how it works
Free to use · Private cloud sync · No recovery key
Track My GainsSTRENGTH · HYPERTROPHY
Lvl 4
TRAINING TODAYUpper

Bench + upper-body strength

UpperLowerFull
SETS8/21VOLUME2.4k kgSPLITU / L / F
1. Barbell Bench PressChest · triceps · 3 × 5–8
SWAP
42.5 kg · 5 / 5 / 5 repsEvery work set reached the top of the range.INCREASE LOAD
142.5 KG5 REPS✓
Progression, explained

Not just a number. A reason.

Targets use your completed sets, rep range and reps in reserve. You always see the previous performance and why the next weight or rep target changed.

  • Build repsKeep the load and add a rep when effort stays on target.
  • Increase loadMove up after every work set reaches the top of the range.
  • Adjust intelligentlyRepeat or reduce when performance says recovery needs time.
AUG21
Upper18 sets · 4.8k kg volume
⌄
Barbell Bench PressBest 40 kg × 8

1 · 40 kg × 82 · 40 kg × 83 · 40 kg × 8

Pull-UpBest 0 kg × 10

1 · 10 reps2 · 9 reps3 · 8 reps

Your week, your structure

Choose a proven three-day rhythm.

01

Upper

Press, pull and arms

02

Lower

Squat and posterior chain

03

Full

Balanced second exposure

Or switch to Push / Pull / Legs at any time.

The essentials

Before your first set.

A focused workout log for progressive overload—without subscriptions, spreadsheets or guesswork.

Is Track My Gains free?

Yes. The workout tracker is free to use and does not require a credit card.

How are my next weight and rep targets chosen?

Your completed sets, rep range and reps in reserve determine whether to build reps, increase weight, repeat the target or reduce the load.

Which workout programs are included?

Choose a three-day Upper / Lower / Full Body program or Push / Pull / Legs, and switch between them whenever your training changes.

Can I use it in a home gym?

Yes. Exercises support a squat rack, barbell, dumbbells, bench, dip station, pull-up bar and pulley setup.

Will an in-progress workout survive a refresh?

Yes. Weight, reps, RIR and completed sets save immediately in your browser. When you sign in, cloud sync follows in the background.

Your next session is waiting

Train with a plan that remembers.

Free to use. Your workout history stays synced to your account.

Track My Gains
Strength · Hypertrophy · Progress
Connecting…
TRAINING TODAY

SETS0/0
VOLUME0 kg
SPLITU / L / F
Current level

Lvl 1

0 / 3 workouts

Complete 3 workouts to unlock Lvl 2.

FoundationLvls 1–10
Your avatar journeyEvery 10 levels unlocks a new formMasculine sprites
WORKOUTS COMPLETED0NEXT SESSIONUpper
Continue your run

Upper

Bench + upper-body strength

Upper / Lower / Full gives each major muscle two weekly exposures without making every session feel like leg day.
Your 3-day split

This preference can guide future programs. It does not limit Exercise Swap.

Home gym selected. All compatible free-weight and machine exercises remain available in Swap.
ADMIN BETA
Training feed

Completed workouts from you and athletes you follow.

Workout history

Open a session to review every exercise, set and training result.

REPS0
SETS0
VOLUME0 kg
Account
Not signed in
Complete your training profile to personalize starting loads.
Your data
Download your data

Export your profile, settings, workout history and in-progress sets as JSON.

Coach settings
Admin tools

Server-authorized controls for testing and access management.

SPRITE TESTING

Level override

Change only your displayed level. Workout history stays untouched.

Lvl 1
ACCESS

Administrators

Add an email that can open this panel and manage admins.

Social beta

Your circle

Swap exercise
Training profile

Make your starting point yours.

Your nickname is reserved case-insensitively. Body details create only a conservative first-session estimate; completed sets take over after that.
Your training journey

Level up by showing up.

Every three saved workouts advances you one level.

  1. Complete a workoutFinish at least one set, then save the session.
  2. Fill the level barEach saved workout completes one of three segments.
  3. Unlock the next LvlYour progress resets and the next three-workout run begins.
Level up
↑

Lvl 2 unlocked

Three workouts complete. Your next level starts now.
PERMANENT ACTION

Delete your account?

This permanently deletes your cloud-synced workouts, in-progress sets, training profile, social connections and Track My Gains account. This cannot be undone.
YOUR DATA

Privacy & advertising

Track My Gains stores workout entries in your browser and, when you sign in, syncs them to your authenticated account through Supabase.

Workout data and advertising

Your workout entries—including exercises, weights, repetitions, reps in reserve, completed sets and workout history—are used to provide workout tracking, progression recommendations, account sync, and the approved-follower workout feed.

Only your nickname and completed workout details are shared with accounts you approve. Body measurements, profile demographics and in-progress workout drafts stay private. We do not sell workout data, disclose it to advertisers or use it to personalize advertising.

Google AdSense may receive advertising-related information such as your IP address, browser or device information, cookies or similar identifiers, the page URL and interactions with advertisements. We do not intentionally send your workout entries, training profile, body measurements or account email to Google AdSense.

Training profile and connections

Your nickname is stored with a case-insensitive uniqueness rule so other eligible accounts can find you. Follow requests remain pending until approved and can be declined or removed. Gender, experience, height and body weight remain private account data and are used only to create conservative starting-load estimates.

Services we use

Google OAuth provides sign-in, Supabase provides authenticated data sync, and Vercel provides hosting and site performance measurement. These providers may process technical information such as your IP address, device information and request data to deliver and secure their services.

Advertising cookies

Third-party vendors including Google may use cookies, web beacons, IP addresses or similar identifiers to serve and measure ads on the public landing page and in a dedicated advertising area inside the signed-in tracker. The ad area is kept separate from workout entries and controls. Google and its partners may use advertising cookies to serve ads based on your visits to this site or other sites.

You can control personalized advertising in Google Ads Settings and learn how Google uses information from partner sites. Where required, a consent message lets you accept, reject or manage advertising choices.

Your data controls

From Account → Your data, you can download a copy of your profile, settings, workout history and in-progress sets. Deleting your account also removes its follow requests and connections.

Last updated 28 August 2026