MuscleBuddy guides

Guides to using MuscleBuddy, from your first logged workout to how progression and macro adjustment work.

• MuscleBuddy 101: What's Where and Why

  A quick orientation to the app: what Plan, Train, Nutrition, Health and Community do, and how they connect.

• Logging Your First Workout

  The logging flow: starting a session, recording sets, RPE/RIR, and how offline mode keeps you covered.

• Understanding Your Program & Progression

  How double progression, linear, RPE and the other progression methods set your training loads from what you log.

• Nutrition Targets & Auto-Adjustment

  How your macro targets are calculated and why they shift after weigh-ins.

• Health, Recovery & Your Muscle Rank

  The free Health hub, check-ins and recovery score, plus how XP and Muscle Rank track your progress.

• Building a Home Gym

  What to buy first for a garage or spare-room gym, in the order that unlocks the most training, and what to skip until later.

• Upkeep: The Things That Aren’t Daily

  How Upkeep tracks anything that repeats on its own clock: every 3 days, every 6 weeks, twice a year, plus habits you are breaking.

• Community: Feed, Groups, Challenges & Your Partner

  How the social layer works: what is shareable and what stays private, plus groups, forums, challenges and accountability partners.

• Working With a Coach

  What changes when a human coach is attached to your account: what they can see, what they can override, and what happens to your data if you part ways.

• Your Gym & What It Changes

  Setting up gym profiles so the program generator only picks exercises you can do, and the plate calculator loads real plates.