Features
Training that adapts to your data, not a calendar
Show up, log your sets, and the weight on the bar goes up when you've earned it, not when a calendar says so. No AI guessing at your training. Every number comes from a rule you can read, and it tells you which set of yours produced it.
Five progression methods, all first-class
Double progression (target rep range, fixed sets, load increases when the top of the range is hit), linear (fixed load increment per session), RPE (autoregulated load from rate of perceived exertion), percentage (% of estimated 1RM, recalculated per Epley), and wave loading (cycle through intensity blocks).
Pick one or let your coach set it per exercise. Switch any lift to a different method without rebuilding the program. Whatever you pick, you get told why the number moved: "increased squat to 105 kg because you hit 5 reps at 100 kg twice in a row at RPE ≤ 8."
Reactive deload, not calendar deload
Most apps deload every 4-6 weeks no matter how training is actually going. That's a guess, and it costs you weeks you could have trained hard. MuscleBuddy watches each lift for a real stall (three working sessions in a row without moving forward) and backs off only the muscles that need it.
If one muscle group has stalled, only that group deloads. If three or more have, or most of your lifts have, you get a full deload. There's a floor and a ceiling on both: never sooner than four weeks apart, and never longer than eight weeks without one. Prefer to plan deloads on a schedule? You still can. Reactive is the default because it earns its keep.
Equipment-aware program generation
Tell MuscleBuddy what equipment you have access to (or your gym does). Every program generated filters to lifts you can actually perform. No "barbell back squat" prescriptions when your home gym is dumbbells-only.
The exercise library runs 300+ movements and counting, each tagged with the muscles it trains, the equipment it needs, and how hard it is to learn. When a lift doesn't fit your setup, you get a substitute that trains the same thing.
No black box
Every load MuscleBuddy prescribes traces back to sets you actually logged. You can check its work, and so can your coach. Nothing here is "the AI decided to deload": the same training data always gives you the same answer, and the answer comes with its reasoning attached.
If you train with a coach, they can override any of it. MuscleBuddy suggests; your coach approves, changes, or throws it out.
Frequently asked
- Can I use my own program?
- Yes. Bring your own program: log your sets and MuscleBuddy handles the load adjustments from there. Or generate a fresh program from one of 5 templates.
- Is the AI generating my workouts?
- No. Your program and every load on it come from rules, not a language model. AI handles the conversational parts, coaching chat and summarizing your check-ins, and never touches the numbers you train by.
- What methods does MuscleBuddy support?
- Double progression, linear, RPE, percentage, wave, and manual override. Configurable per exercise.
- How does deload work?
- Reactive by default: it triggers when your training says a lift has stalled, not on a schedule. If you'd rather plan deloads (say, every 5th week), you can.
- Does the training engine know my gym's equipment?
- Yes. Set your gym profile once; programs filter to supported equipment automatically.
Train hard. Let us handle the math.
Everything above is free, forever. Pro adds AI coaching, meal planning, and carb cycling.