How to Use BASE45 (Beta Version)

Upon your first login, you may be prompted to enter some initial information required for the application to function correctly, such as basic profile details or fitness experience. Follow the on-screen prompts.

Use the main navigation menu, typically accessed by clicking the BASE45 logo in the upper left corner of the screen, to move between the main sections of the application. The key sections generally include:

• Home: Your main dashboard, often showing an overview or your next scheduled workout.
• Programs: View available program templates, create new templates, and manage your active or past mesocycles.
• Workout History: Review your past completed or skipped workouts.
• Exercise List: Browse the database of available exercises and view your performance data for them.
• Create Exercise: Add your own custom exercises to the database.
• Analytics: Access various views to track your training progress and metrics.
• Account: Manage your profile settings and preferences.

(Note: Menu items and layout may evolve as the app develops.)

1. Program Templates

The application uses program templates as a blueprint for your training weeks. These define the structure, like which days you train and which muscle groups are targeted each day. You can browse existing public templates.

If you don't see a template that fits your goals, please let the development team know what you're looking for. Alternatively, you can now create your own custom program template! Navigate to the Create Program page (link typically found on the main Programs page or sidebar) to define the number of workout days per week and the muscle groups targeted for each day.

2. Create a Mesocycle

Once you've chosen a template, you can create a "mesocycle" from it. A mesocycle represents a specific training block, typically lasting 4-6 weeks.

When creating a mesocycle, you'll select the specific exercises you want to perform for the muscle groups assigned to each day in the template. You will also set a start date for your mesocycle. Tip: Consider setting the mesocycle start date to the day before the earliest workout day in your weekly schedule. For example, if your first workout of the week is on a Monday, starting your mesocycle on the preceding Sunday can help with weekly alignment and data aggregation.

After creating the mesocycle, you'll see a list of your scheduled workout days.

If the existing program templates don't match your training style or goals, you can create your own!

1. Navigate to the Create Program page.
2. Give your program template a name.
3. Define the number of unique workout days in your weekly split (e.g., 3 days for a Full Body A/B/C split, 5 days for a PPLUL split).
4. For each day, specify the muscle groups you plan to train.
5. For each muscle group assigned to a workout day, specify the target number of sets you intend to perform for that muscle group during that specific workout session.
6. Add additional workout days using the "Add Day" button as needed.
7. Click the green minus (-) icon button (typically in the lower right of the day's card) to remove a specific day if needed.
8. Once you've defined all the days and their muscle groups/sets, click the Create Program Template button.

Your custom template will now be available for selection when you create a new mesocycle.

Need an exercise that isn't already in the database? You can add your own!

1. Navigate to the Create Exercise page (link typically found on the main Exercises page or sidebar).
2. Fill in the required details:
   • Exercise Name: The unique name for your exercise.
   • Muscle Group: Select the primary muscle group worked.
   • Weighted: Indicate if the exercise typically involves added weight.
   • Weight Step: (If weighted) Specify the smallest increment you typically adjust the weight by (e.g., 2.5, 5).
3. Submit the form to add the exercise to your personal list, making it available when creating or modifying mesocycles.

1. Navigate to your current workout from the Dashboard/Home page or the Workouts schedule.
2. For each exercise, the app will display target weights, reps, and sets based on your program template and progression from previous workouts.
3. Log Actuals: Enter the actual weight you lifted and reps you performed for each set. It's important to log what you actually did, even if it differs from the target. This data is crucial for accurate progression and analytics. You can adjust weights/reps based on how you're feeling, equipment availability, or to manage fatigue/injury.
4. Add Comments (Optional): For each exercise, you can add comments. These notes are specific to that exercise and will carry over throughout the mesocycle. This is useful for tracking how an exercise felt, noting specific cues, or recording any modifications you made.
5. The app will automatically prompt you for feedback at certain points (see "Feedback During Your Workout" section below).
6. Once you have logged all sets for all exercises, click the "Mark Workout Complete" button at the bottom of the page.

You'll be prompted to answer feedback questions by filling out a form at specific points during your workout. This information helps the system adjust future sessions. Here's when feedback typically appears:

• After the first set of an exercise (from the second workout onwards targeting that muscle group in a mesocycle):
  • You'll be asked: "How many Reps in Reserve (RIR) did you have after the last set for this exercise?"
    (Reps in Reserve is an estimate of how many more repetitions you could have performed with good form at the end of your set. For example, an RIR of 2 means you felt you could have done 2 more reps.)
  • If applicable (usually for exercises with defined rep ranges), you may be asked if you want to adjust the number of reps for subsequent sets based on your RIR for the first set.
• After the last set of an exercise (but *not* the last set for that muscle group in the workout):
  • You'll be asked about joint soreness caused by that specific exercise.
  • You'll be asked about the muscle burn experienced during that specific exercise.
• After the last set for a specific muscle group in the workout:
  • You'll be asked about the overall muscle pump achieved for that muscle group.
  • You'll be asked about the overall perceived effort/difficulty for that muscle group.

Based on your logged sets and feedback (after the first week), the application's progression models will automatically adjust the target weights, reps, or sets for your next workout focusing on the same muscle groups.

The application provides several views to track your progress and analyze your performance over time. You can access these from the main Analytics page.

Exercise Analytics

Detailed analytics for each exercise are available. You can access this view directly from the Exercise List page by clicking on an exercise name (if you have performed sets for it). This page shows:

• Performance trends across your most recent mesocycles.
• Maximum weight lifted for different rep ranges.
• Total number of sets performed within specific rep ranges.
• Details of your latest set (weight, reps, date) for each rep range.
• Visual charts illustrating volume and intensity progression for the exercise.

This helps you understand how you're progressing on specific movements.

Long-Term Analytics

The Long-Term Analytics page provides a broader overview of your training history. Here you can find:

• Overall training volume and intensity trends across all exercises and mesocycles.
• Performance metrics broken down by muscle group, showing which areas you're hitting most effectively.
• Yearly and monthly summaries of your training activity.
• Charts visualizing long-term trends in volume, intensity, and muscle group focus.

Use this section to monitor your overall training load, ensure balanced development, and track progress towards your long-term fitness goals.

As mentioned, BASE45 is still evolving. While the core functionality should work, errors can occur. We monitor the application closely and work to fix issues promptly. Thank you for being part of this early phase!