ELVT 10.0.0: Muscle Heat Maps, Plate Calculator & Unilateral Training
Discover ELVT 10.0.0: anatomical muscle heat maps, an interactive plate calculator, unilateral L/R training, in-session autoregulation, and a smarter AI coach.
AI-generated Table of Contents
ELVT 10.0.0 is our biggest release yet — a landmark update built around one idea: know exactly what you trained, and exactly what to lift next. This release introduces Anatomical Muscle Heat Maps, an Interactive Plate & Machine Load Calculator, Unilateral (L/R) Training with Smart Progression, In-Session Set Autoregulation, Science-Backed Stimulus-to-Fatigue (SFR) Guidance, a personalized user profile, and a completely redesigned AI Hypertrophy Coach — wrapped in a noticeably faster, smoother app.
Alongside the science upgrades, ELVT now comes in two clear tiers: a free, ad-supported tier for every lifter, and ELVT Pro, which unlocks the entire advanced toolkit — including the heat maps, plate calculator, unilateral tracking, in-session autoregulation, and full analytics — with a 7-day free trial and zero ads.
Key Takeaways
- Anatomical Muscle Heat Maps: See primary and secondary muscle targets light up on front and back body views for every workout and exercise — Pro unlockable, with a live interactive preview for free users.
- Interactive Plate Calculator: Instant visual plate breakdowns for barbells and machines (leg press, hack squat, Smith machine), in kg or lbs — ELVT Pro.
- Unilateral (L/R) Training: Log left and right limbs separately; progression automatically anchors to your weaker side to fix imbalances — ELVT Pro.
- In-Session Autoregulation: Miss or beat your target RIR? ELVT recalculates the remaining sets in real time — ELVT Pro.
- Personalized Coaching: Set your experience, goals, and injury limitations once, and every recommendation — including AI coach advice — adapts to you.
- Redesigned AI Hypertrophy Coach: Available from anywhere in the app, aware of your profile and training data, with streaming replies and shareable answer cards.
What’s New in Version 10.0.0
1. Anatomical Muscle Heat Maps & Avatars
Why It Matters
Weekly set counts tell you how much you trained. Heat maps tell you where. Seeing your actual stimulus distribution on a body silhouette makes gaps and overuse instantly visible — no spreadsheets required.
The ELVT Solution
- Dynamic Front & Back Body Views: Every workout and every exercise now highlights its primary and secondary target muscles on clean 2D anatomical avatars.
- Focused Muscle Gradient Avatars: Muscle groups glow with intensity gradients, so you can see at a glance whether your week emphasized chest, lats, delts — or neglected them.
- Detailed Muscle Group Sheets: Tap any highlighted region for a per-muscle breakdown of sets and focus.
- Where to Find It: The Microcycle tab heat map and volume cards are part of the ELVT Pro analytics suite — free users get a fully interactive preview teaser so you can see exactly what you’d unlock.
2. Interactive Plate & Machine Load Calculator
Why It Matters
Working out that a target of 97.5 kg means two 20 kg plates, a 5 kg, a 2.5 kg per side — or translating a machine’s starting load into your actual added weight — is mental math you shouldn’t be doing between sets.
The ELVT Solution
- One-Tap Access: Open the plate calculator directly inside an active workout, right next to the exercise ordering action.
- Visual Disc Breakdowns: See exactly which plates go on each sleeve, with Olympic color-coded visuals.
- Custom Barbells & Machines: Set your bar weight once, and define starting loads for leg presses, hack squats, and Smith machines — including default load overrides.
- Metric & Imperial: Automatic conversion between kg and lbs, always.
3. Unilateral (L/R) Training & Smart Progression
Why It Matters
Almost every lifter has a stronger side. Logging a single combined number hides the imbalance — and lets it grow.
The ELVT Solution
- Separate Left/Right Logging: An instant toggle chip switches any exercise between bilateral and independent L/R inputs.
- Weaker-Limb Anchoring: Target loads and progression are automatically anchored to your weaker limb, so your non-dominant side catches up before the weight goes up.
- Progression Charts: Peak unilateral weight and detailed left/right deltas, visualized over time.
4. In-Session Set Autoregulation
Why It Matters
Your strength fluctuates with sleep, stress, and nutrition. Rigid predetermined numbers either bury you on bad days or hold you back on great ones.
The ELVT Solution
- After your first working set, ELVT compares your logged weight, reps, and RIR against your plan.
- Fell short? Recommended weights for your remaining sets scale down automatically, preserving high-quality volume instead of junk fatigue.
- Exceeded targets? Recommendations rise so you capitalize on high-readiness days.
- Weight Autofill: Enter a weight on one set and the rest of the session fills in intelligently.
5. Stimulus-to-Fatigue Ratio (SFR) & Recovery Feedback
Why It Matters
Not all productive sets cost the same in fatigue. Chest-supported rows and hack squats deliver enormous stimulus with minimal systemic toll; heavy deadlifts deliver stimulus and a large recovery bill. Balancing the two is what keeps a mesocycle productive for all six weeks.
The ELVT Solution
- SFR Tier Badges: The entire 900+ exercise catalog is categorized into Optimal, Good, and Demanding tiers based on stability, stretch, and spinal loading.
- Educational SFR Guide: Tap any badge for a built-in, plain-language explanation of the science.
- Post-Workout Feedback: Rate your pump, soreness, and joint comfort after every session — ELVT uses it to steer set progression and flag exercises that may not agree with your joints.
6. Your Profile: Personalized Training & AI Advice
Set your display name, lifting experience, primary goals, and injury limitations once — from your home screen avatar, the side drawer, or settings. Every recommendation in the app, including the AI Hypertrophy Coach, now tailors itself to your profile. Injured shoulders? Coaching advice and exercise suggestions respect that automatically.
7. The Redesigned AI Hypertrophy Coach
- Available From Anywhere: The coach now opens as a spacious bottom sheet from any screen, with a dedicated button in the navigation bar.
- Profile-Aware: Advice accounts for your goals, experience, and injury limitations.
- Streaming Replies: Answers appear progressively as they’re written, with copy and share actions on every reply.
- Branded Answer Sharing: Turn any coach answer into a stylish shareable card.
- Extended Pro Quotas: ELVT Pro subscribers get roughly triple the daily AI coach requests of the free tier.
8. Faster, Smoother, Simpler
- A redesigned 5-step onboarding gets you from install to your first workout in minutes — name, experience, units, appearance, ready.
- A floating quick-action bar on the home screen launches workouts instantly, resumes active sessions, and gives one-tap access to creating workouts, mesocycles, or templates.
- Favorite exercises with one tap on the heart chip; the catalog automatically puts favorites first, then recent movements, then alphabetical.
- Interactive visual badges on every set show your exact load and volume change versus your previous workout.
- A new 5-step visual workout guide walks you through unilateral logging, autoregulation, quick actions, and post-workout feedback.
- The entire app feels snappier: faster scrolling everywhere, smoother animations, and instant exercise catalog opening.
- Seamless cloud backup and restore on both platforms — iCloud Drive on iPhone and iPad, Google Drive on Android — with protection that keeps older app versions from corrupting newer backups.
Free vs. ELVT Pro in 10.0.0
| Free (Ad-Supported) | ELVT Pro | |
|---|---|---|
| Workout logging, mesocycles, rest timers | ✅ Unlimited | ✅ Unlimited |
| Progression targets & set progression | ✅ Full | ✅ Full (customizable) |
| In-session autoregulation | — | ✅ Included |
| Unilateral (L/R) tracking | — | ✅ Included |
| Muscle heat maps & volume cards | Interactive preview | ✅ Full |
| Plate & machine load calculator | — | ✅ Included |
| Full analytics suite & charts | — | ✅ Included |
| AI Hypertrophy Coach | ✅ Daily quota (with ads) | ✅ ~3× quota, zero ads |
| Ad experience | Non-personalized ads | ✅ 100% ad-free |
ELVT Pro includes a 7-day free trial, so you can test the complete toolkit before committing.
Complete Changelog Summary
Added
- Plate & Machine Load Calculator with visual disc breakdowns, custom barbell weights, custom machine starting loads, and kg/lbs conversion.
- Anatomical Muscle Heat Maps & Avatars with front/back body views and per-muscle detail sheets.
- ELVT Pro feature suite: microcycle heat map & volume cards, Max Rep Cap, and the unilateral training toggle — with interactive previews for free users.
- User Profile & Personalization: name, experience, goals, and injury limitations feeding personalized training and AI advice.
- Redesigned 5-step onboarding with an inspiring hypertrophy philosophy ticker.
- Integrated Workout Bar & Quick Add Sheet for instant workout launching and quick creation flows.
- Redesigned AI Hypertrophy Coach: accessible from anywhere, profile-aware, streaming replies, branded answer sharing.
- Unilateral (L/R) Training with weaker-limb progression anchoring and an instant toggle chip.
- In-Session Set Autoregulation with weight recommendation autofill.
- SFR Tier Badges & Soreness Tracking across the full exercise catalog, with an educational guide and pump/joint feedback.
- Set-Level Volume Progression Badges showing exact deltas versus your previous workout.
- Exercise Favorites & Smart Ordering across workouts and the catalog.
- Interactive 5-Step Workout Guide.
- iCloud & Google Drive Backup with automatic platform detection and safe restore.
Changed
- ELVT Pro subscribers now receive roughly 3× the daily AI coach requests of the free tier.
- The plate calculator now sits side-by-side with the reorder action, and the set comparison icon hides on single-set exercises for more input space.
- Mesocycle volume progression is now anchored reliably against your Week 1 baseline, with a redesigned progression chart card.
- Modernized design system components with smoother transitions and cleaner bottom sheets throughout.
Fixed
- Corrected volume bars for bodyweight exercises when set-level bodyweight isn’t logged.
- The AI Coach no longer lets the keyboard cover the chat input.
- Removed duplicate interstitial ads when opening the AI Coach from workout views.
- Restored and highlighted the feedback chip whenever pending feedback remains.
- Fixed text truncation on localized settings tiles across compact screens.
- Resolved unilateral progression calculation issues on brand-new exercises.
- Hardened cloud restore to prevent older versions from corrupting newer backups.
- Fixed animation glitches during rapid set logging and sequential achievement unlocks.
- Resolved workout summary layout overflow on compact displays and edge-to-edge navigation clipping.
- Smoothed return transitions from workout view to home and restored soreness feedback on subsequent microcycle days.
How to Access & Use in ELVT
- Update to ELVT 10.0.0 on the Apple App Store or Google Play Store.
- Complete the new onboarding to set your profile — goals and injuries included.
- Open any workout and tap the calculator icon for instant plate breakdowns (ELVT Pro).
- Toggle the L/R chip on any exercise to start unilateral logging (ELVT Pro).
- Check your Microcycle tab to preview the muscle heat maps, then start your 7-day ELVT Pro trial to unlock them fully.
- Meet your new coach from the navigation bar — ask it anything about your training.
Related Reading
- RIR vs. RPE: How Close to Failure Should You Train?
- How to Design a 6-Week Hypertrophy Mesocycle
- Progressive Overload Beyond Adding Weight
Ready to train with full visibility? Download ELVT – Hypertrophy by Design on iOS and Android — start free, or unlock everything ad-free with ELVT Pro’s 7-day free trial.