Training
Cut
Weekly volume scaled to 80% the day after the flare check-in: the one automatic response a flare triggers in training.
MONSUN
volume ×0.8
Workouts and macros that adapt to you, with your health in the loop.
Free to start. No credit card required.
Your lifting app has no idea you changed medication, and your calorie app has no idea you slept four hours. MuscleBuddy runs training, nutrition, bloodwork, recovery, medications and appointments as one system, with every adjustment carrying the reason behind it.
Pick a week below and watch it happen.
Already logging somewhere else? Bring your history across, and export all of it back out whenever you want. See how we compare
Whose week? Six example lifters.
Nutrition
Hold
Appetite dropped with the flare, but the adjuster reads only the weigh-in trend, so targets hold rather than chasing a bad week.
MONSUN
2,540 kcal, unchanged
Health
Flag
Flare logged Tuesday. Sleep and HRV both fell against your own baseline.
MONSUN
recovery 44, flare day 3
Upkeep
Log
Your flare entry on Tuesday is what triggered the training-volume cut two panels over.
MONSUN
protocol active
This is the week the whole product exists for. A flare is not a training problem, a nutrition problem or a health problem. It is all three, and only one of these apps can see that.
A flare on Tuesday cuts Thursday's training, not your macros.
A flare check-in triggers one automatic response: a 20% cut to that week's training volume, the day after you log it. A missed-workout suggestion shows up separately for you to accept, and your macro targets hold on their own terms. Here is what actually moves, and what does not.
Following a lifter training through an autoimmune flare.
Mon
Training
Push day, every target cleared
A normal session, logged normally. The week starts with nothing wrong in it.
Tue
Upkeep
Flare logged, protocol started
One entry in the condition profile you set up once. Everything below follows from it.
Overnight, Tuesday
58resting hr
29hrv ms
4:40asleep
Wed
Training
Nothing logged, and Thursday's plan is already lighter
The volume cut from Tuesday's flare entry took effect before today, so the week's remaining sessions are written for less, not for the same load with a gap in it.
Because a flare check-in the day before is what scaled the week down, not a streak rule, and not a rewrite of any single missed session.
Thu
Training, scaled
Thursday's workout, written at 80% of plan
The dashboard also suggests folding a missed session back in when your recent history supports it, a suggestion you accept or skip, not something the plan does on its own.
Because the volume cut applies to the whole week, and a separate missed-workout card is yours to accept, never automatic.
Thursday, Push
Incline DB Press3 × 8 at 60 lbScaled
Overhead Press3 × 8 at 95 lbScaled
Cable Flydropped this week
Fri
Nutrition
Targets hold, deliberately
Intake fell for three days because appetite fell. The engine does not rewrite a diet from a flare week.
Because the drop is explained by a logged condition, not by a trend. Chasing it would move your targets for the wrong reason.
Sat
Health
Recovery climbing back toward baseline
HRV back inside your normal band. The engine starts easing the load restriction rather than lifting it at once.
Sun
The week, closed
Volume scaled down. Diet unchanged. Nothing improvised.
One flare, a week scaled to 80% volume and three bad nights, and the block is still on track, with every decision traceable to the entry that caused it.
Weekly volume, push pull legs with the flare gap
PushFlareFlarePushPullLegsRestChestBackShouldersLegsArmsMTWTFSS
Ask why. Get the actual reason.
Every adjustment carries the reason behind it, in plain language. AI handles conversation and analysis on top of that. It never sets the numbers.
Your data stays yours as well. Import your history when you arrive, and export all of it whenever you leave.
Why did my carbs change?
1
Read 7-day weigh-in average at 196.6 lb, down 1.7 lb on the week, against the 3 prior weeks needed before a trend counts.
2
Compare against your set rate of loss of 1.0 lb per week.
3
Overshoot of 0.7 lb, past the 0.5 lb tolerance you are carrying.
4
The adjuster reads only the weigh-in trend: training and health are not inputs to it, so this week's sessions do not change the call either way.
5
Protein already at 1.0 g per lb. Adjust carbohydrate instead.
Applied to ThursdayCarbs +38 g
Four modules that read each other.
Most lifting trackers log no calories at all. Most nutrition apps never touch a barbell. The arrows are the part nobody else ships. Pick a module to open it.
Built on top:
Training
Builds a program around your goal, experience, available days and the equipment in each gym you actually train at, then moves the load when your logged sets earn it.
Hands the othersTraining days tilt your Pro meal plan toward more carbs and count toward your hydration target, and session load sits beside recovery in analytics.
Free, with periodization and prep on Pro
- Program generation split built to hit each muscle roughly twice a week
- Workout logger offline first, writes locally and syncs later
- Program library named, hand-authored programs you can start into your account
- Periodization planner blocks, phases and long-range plansPro
- Deloads every mesocycle, and early when a lift stalls: nothing here runs on a calendar rule alone
- Recovery-driven deloads triggered by your wearable trend, not just stalls or the block calendarPro
- Contest prep peak weeks planned against the block you actually trainedPro
- Exercise library filtered by the equipment you actually have
- Classes booking and attendance where a gym runs them
No account. No wall. Here, use one.
The calculators, the exercise library, the programs and the writing are open to anyone who lands on them. No signup wall, no email capture, and no result held back until you register. This one is live on this page, because a tool that makes you register before it answers is not a free tool.
One-rep max calculatorEpley
Estimated one-rep max235 lb
222.595%
21090%
20085%
187.580%
Start free. Upgrade when you’re ready.
The core of all four modules is free permanently rather than on trial. Pro adds the deeper planning and analysis on top.
Free
$0
Forever free
- Workout logging
- Auto-progression
- Nutrition tracking & macros
- Recipes & food logging
- Muscle & nutrition ranks, leaderboards
- Challenges & achievements
- Social feed
- Turf: crews, gyms & territory
Pro
$9.99
per month
- Everything in Free
- AI coaching chat
- Meal planning
- Carb cycling & refeeds
- Bloodwork & compound tracking
- Contest prep tools
- Compounds interaction checker
- Per-lift progression & volume analytics
- Wearable-driven training readiness & auto-deload
- Turf contribution analytics
If this is your first Pro subscription, your 14-day free trial converts to a paid Pro subscription at $9.99/month when it ends. Cancel before day 14 to avoid any charge. An account that has already had a free trial is charged $9.99 when it subscribes. Paid plans are billed monthly and auto-renew each month at the then-current price until you cancel. Cancel anytime from your billing settings to stop future charges; you keep access through the end of the current billing period. Except where required by law, payments are non-refundable and the current period is not pro-rated on cancellation. See our Terms of Service for full subscription, auto-renewal, and refund terms.
If you coach, or you run the gym.
The same engine, from the other side of the relationship. Your clients keep the app they already use, and you get the tools to run them on it. Both sides sign up the same way anyone else does, with no demo call and nobody to talk to first.
The engine proposes. You decide.
Coach sovereignty is a product rule, not a setting. Nothing reaches your client until you say so, and your protocol defaults carry across the whole roster.
Example roster, Monday morning
Dana R.Cut, week 9Check-in due
Marcus T.Hypertrophy, week 4Waiting on you
Engine proposal
Drop bench to 3 × 6 and add a back-off set
Two sessions short of the rep range at 195 lb, with recovery unchanged. Reads as a load problem rather than a fatigue one.
Priya S.Reverse diet, week 2On track
Alex K.Prep, 6 weeks outBloodwork in
Your floor, in every program.
Log your equipment once, and every program written against your floor respects it: yours, and any client you coach out of it. Gear marked out of service stops being programmed from the next session on.
Example gym, today
412members
9trainers
6classes today
2locations
Today’s schedule
06:00 Barbell ClubCoach Ellis18 of 20
12:15 Open GymUnstaffedno cap
18:30 ConditioningCoach RuizRower 3 down
Equipment marked out of service stops being programmed against, for every member, from the next session on.
Now run it on your own week.
The deck at the top is example data. Log one session and it starts reading yours, and the next weight on the bar comes from your training instead of a template.
Start for free