How to Use BASE45

A quick glossary — these terms appear throughout the app.

Mesocycle

— A training block, typically 4–6 weeks, generated from a program template. The final week is a deload.

Program Template

— The blueprint defining which days you train and which muscle groups each day targets.

Reps in Reserve (RIR)

— How many more reps you could have done at the end of a set. Used to calibrate loading week to week.

Progressive Overload

— BASE45 adjusts your targets each week based on your logged performance. You don't calculate anything manually.

Deload

— A lighter recovery week — reduced volume and intensity. The last week of every mesocycle is a deload.

Stimulus

— How strongly your training drives muscle adaptation — estimated from your logged sets and feedback.

Fatigue

— The recovery cost your training creates — estimated from your soreness, recovery, and effort feedback.

Raw Stimulus Magnitude (RSM)

— A calculated measure of the training stimulus each exercise produced.

Stimulus-to-Fatigue Ratio (SFR)

— How much stimulus an exercise produces relative to the fatigue it creates. Visible in analytics.

Enhanced Cycle

— Marks this training block as run enhanced (on-cycle), so progression and recovery calculations account for it.

1. Open the nav menu (hamburger button, top left) and tap Programs.
2. Pick an existing template, or create your own — define your workout days and which muscle groups each day targets.
3. Tap Create Mesocycle on the template. Choose specific exercises for each day and set a start date.
4. Your schedule is generated. Upcoming sessions appear on the Home screen.

Tip: set the mesocycle start date to the day before your first workout day of the week for clean weekly data alignment. For example, if your first workout is Monday, start the mesocycle on Sunday.

Tip: The in-app tutorial walks through these same steps interactively on your first login.

1. Open today's workout from the Home screen. It shows target weight, reps, and sets for each exercise.
2. Log what you actually did — even if it differs from the target. Accuracy here is what drives good progression.
3. Optionally add per-exercise notes. Notes carry forward through the mesocycle, so they're useful for cues, modifications, or how an exercise felt.
4. Tap Mark Workout Complete when done.

During your workout you'll be prompted for quick 1–4 ratings at specific moments — starting from your very first week. These directly influence what BASE45 prescribes for your next session.

When each prompt appears:

• First set you log for a muscle group: the Recovery question — asked only once that muscle group has an earlier session in the mesocycle to recover from, so it first appears in your second session for that muscle group.
• Last set of an exercise: Joint Soreness and Muscle Burn for that exercise.
• Last set for a muscle group: Pump and Effort for that muscle group.
• Skipping an exercise: the applicable subset of the same questions, so your data stays complete.

Scale reference:

Effort is the hardest scale to calibrate early on. Rate it as honestly as you can — the app learns your tendencies over time.

After your first week, BASE45 uses your logged sets and feedback to automatically adjust targets for the next session — weight, reps, or both. You don't need to calculate anything.

Log honestly and give accurate feedback. The more consistently you do that, the better the progression model works for you.

Home screen — the metric tiles at the top show workouts completed this week, weekly volume, and your target RIR for the current week. The three radar charts below (Weekly Load, Avg Weekly Stimulus, Avg Weekly Fatigue) show muscle group balance at a glance.

Exercise Analytics — tap any exercise on the Exercise List to see volume trends, max weights by rep range, and set history across mesocycles.

Long-Term Analytics — the Analytics page shows overall training volume, muscle group balance, and monthly/yearly summaries.

Go to Create Exercise in the nav menu. You'll need:

• Exercise name (must be unique)
• Primary muscle group
• Whether it uses added weight — and if so, the smallest weight increment you use (e.g. 2.5, 5)

Custom exercises are immediately available when building a mesocycle.

BASE45 includes diet tracking with adaptive coaching. Diet features are enabled per account during early access — when enabled, a Diet section appears in the nav menu (Daily Log, Dashboard, Diet Profile, Diet Setup). If you don't see it and want access, email [email protected].

Getting set up:

1. Open Daily Log and tap Set up your diet. Quick Setup asks for your sex, units, current weight, and body fat % — if you're unsure, tap the closest description (Lean, Athletic, Average, Higher) to fill it in. This estimates your lean body mass, which your calorie and macro targets are built from.
2. Go to Diet Setup to start a diet block: choose a phase (cutting, maintenance, or massing), a target weight, a duration in weeks, and how aggressive to be. Your daily targets are generated from these choices.

Logging food:

• The Daily Log shows your meal slots, each with its own macro targets. Tap + Add food on a meal to search the food database, scan a barcode, or enter a custom food.
• Custom foods you create are saved to My Foods (linked from the Dashboard) so you can re-log them quickly.
• Set each day's type — training, rest, or refeed — and your targets shift to match.

Weight & coaching:

• Log your body weight daily — the quickest place is the weight logger at the top of the Home screen. BASE45 computes a smoothed trend weight so day-to-day fluctuations don't mislead you.
• The Dashboard shows your adherence over the last 7 days, your trend weight and weekly rate of change, and a weekly check-in for your current phase.
• Coaching unlocks after 7 days of weigh-ins. If your progress stalls while your adherence is good, BASE45 proposes a calorie adjustment — tap Apply to accept it. Adjustments are rate-limited so your targets change gradually.

You can edit your body stats, units, or meal slots at any time in Diet Profile.

How the free trial works:

• BASE45 starts with a 35-day free trial. You add a payment method to start it, and nothing is charged while it runs.
• At the end of the trial your subscription charges automatically unless you cancelled first.
• Creating a mesocycle requires an active subscription or trial. If you hit the gate, the mesocycle builder shows subscription options instead of the exercise picker.
• While your access comes only from the trial, a mesocycle can be at most 5 weeks long. Subscribing lifts that limit.
• Logging workouts in a mesocycle you already have, analytics, and workout history stay available regardless.

Starting your trial or subscribing:

1. Open Account from the nav menu and tap Manage subscription.
2. Choose Monthly or Annual (annual is discounted). Prices are in CAD and checkout is handled securely by Stripe.
3. Your trial starts as soon as checkout completes — usually within seconds of returning to the app. The billing page then shows your first charge date.

Managing your subscription:

• On the billing page, Manage billing opens the Stripe billing portal, where you can update your payment method, view invoices, or cancel.
• Cancel during the trial and you are never charged. Cancel after a charge and you keep access until the end of the period you've already paid for.
• If a payment fails, the billing page shows a past-due warning — update your payment method there to restore access.

Don't see a Subscription card on your Account page? Billing isn't live for your account yet — nothing is gated for you.