1They are in the library
Exercises such as shrugs and reverse curls now belong to traps and forearms.
Updates/Week 43·TrainingFree
Three new muscle groups.
Adductors, forearms and traps now count as muscle groups of their own, so the exercises that train them show up in your weekly sets.
Cody de LeeuwReleased 20 October 2026
3 newadductors, forearms and traps
In your setscounted like every other muscle
No naggingsmall muscles are never pushed to a maximum
What changed
Three steps, start to finish.
2They are counted
Their sets add to your weekly volume, like any other muscle.
3They are left alone
Your plan does not add sets to reach a maximum for these muscles.
Why we changed it
Small muscles, handled sensibly.
These muscles get plenty of work from the big lifts. So Mitta does not try to fill them up to a maximum or warn you about low volume. They are counted and shown, and otherwise left alone.
- CountedTheir sets show up in your weekly volume.
- Not pushedThe plan does not add sets to reach a maximum.
- No false alarmsNo low-volume tips or warnings for these three.
Smaller changes
Things you might notice along the way.
- Shrugs and reverse curls now count as traps and forearms
- Weekly ranges follow your level: 0–4 sets for beginners, 2–6 intermediate, 4–8 advanced
- 10 of the new exercises arrived in the same release
Which plan
231 exercisesFreeThis update
Muscle groups and weekly sets.
ProAlso
Plus training blocks with a lighter week.
Pro + AIAlso
Plus the coach.
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