Resource library
Guides, calculators and reference data for training with MuscleBuddy.
Guides
See all guides →MuscleBuddy 101
New here? Start with what's where and why: Plan, Train, Nutrition, Health, and Community explained.
Get oriented →Logging your first workout
The logging flow step by step, how offline mode works, and the basics of RPE/RIR.
Read the guide →Understanding progression
How double-progression, linear, and RPE-based methods auto-adjust your loads.
Read the guide →Upkeep & recurring care
The cadence engine for anything that is not daily: every 6 weeks, twice a year, and habits you are breaking.
Read the guide →Community & accountability
What you can share and what stays private, plus groups, forums, challenges and partners.
Read the guide →Working with a coach
What a coach can see, what they can override, and what happens to your data when it ends.
Read the guide →Explore
Exercise Library
Step-by-step technique, target rep ranges, and the muscles each exercise trains.
Browse exercises →Workout Programs
Training splits we wrote (PPL, Upper/Lower, full body, LPPLU), each shown as a full week of sessions.
See programs →Contest Calendar
IFBB Pro League bodybuilding shows by division and date.
Browse shows →Posing Guide
Mandatory poses, quarter turns and round order for every NPC, IFBB Pro League and IFBB International division.
Browse poses →Free Calculators
8 strength & nutrition tools: 1RM, TDEE, macros, plate loading, RPE, reverse-diet. No login.
Open calculators →Learn
Read the blog →Cut, Maintain, Bulk: How Long Each Phase Should Run
How to pick the phase you are in, how long to stay there, and why maintenance deserves more time than most lifters give it.
Read article →How Long to Rest Between Sets (and Why Short Rest Got Oversold)
The 60-second rest rule most lifters inherited came from fitting a workout into a lunch break. What rest buys you, and how to pick a number.
Read article →One Log, Four Modules: How MuscleBuddy Connects What You Track
A weigh-in moves your calories. A run of bad recovery eases your training week. A declared condition changes your sessions. A map of what feeds what inside MuscleBuddy, and the reason each change carries.
Read article →