Resource Library
Everything you need to use MuscleBuddy well: guides, tools, and reference data.
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 actual logging flow, 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 is shareable and what never is, 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
Hand-picked training splits (PPL, Upper/Lower, full body, LPPLU) with week-by-week breakdowns.
See programs →Contest Calendar
Bodybuilding shows by federation, division and date: NPC, IFBB Pro, and the natural federations.
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 →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. Here is the map of what feeds what inside MuscleBuddy, and why each change comes with its reason.
Read article →What a Wearable Can Honestly Tell You About Recovery
HRV, resting heart rate and sleep scores are real measurements wrapped in a lot of interpretation. Here is what each one tracks, why a single bad morning means little, and how to use a low reading without handing your training over to it.
Read article →TDEE and Your Calorie Target: Turning an Estimate Into a Number You Trust
Every calorie calculator hands you a different number. Here is what TDEE is made of, why the estimates disagree, and how to turn one into a target you correct from your own data.
Read article →