• Progress — your dashboard: stat tiles, charts and the Next session, This week, Lift progression and Month in review cards.
• Training — two tabs at the top: Start a Session (Guided training: build or load a workout, then follow it set by set) and Log a Session (log a workout by hand). Training reopens the tab you used last.
• ＋ Start — one tap to begin anything: Guided training, a workout, cardio, a circuit, an activity, a body measurement, food or sleep.
• Tracking — Calendar (logged and planned workouts), Body, Activity, Food and Sleep.
• Profile — opens on Settings, then Workouts (your exercise library), Data and this Help page.

The top bar shows the sync pill (see Your data), the colour theme and light or dark mode. Set your global units in Profile → Settings; workout weights, distances and speeds follow that choice.

From my schedule loads a planned workout; Pick a workout loads a program day, a routine or a circuit; Build your own picks exercises, cardio and circuits from your library. Reorder and remove picks, set their set counts, then choose how to run them:

• Straight Set — every set of one exercise, then every set of the next. With Bench press (3 sets) and Row (3 sets): Bench 1, Bench 2, Bench 3, Row 1, Row 2, Row 3.
• Circuit — one set of every exercise is a round; then round 2, and so on until every set is done: Bench 1, Row 1, Bench 2, Row 2, Bench 3, Row 3. An exercise with fewer sets drops out once its sets are done.
• Superset / compound — exercises in the same group run like a small circuit: one set of each, repeated until the group is done, then the next group. Tapping it opens Pairs, Threes, Fours (groups of 2, 3 or 4 in list order; a single exercise left over isn't grouped) and Ungroup all. The list closes after a choice; tap Superset / compound again to reopen it.

In Superset / compound each exercise has a group menu. The letter is the group and the number is the exercise's place in it. The first exercise offers A1. The next offers A2 (join group A) or B1 (start group B). After A1 and A2, the third offers A3 or B1; after A1 and B1, it offers A2, B2 or C1. None leaves an exercise on its own: it runs in its place in the list. Grouped exercises don't have to be next to each other, and groups run in the order of their first exercise. Moving an exercise keeps the group places where they are: with A1, A2, B1, moving the third exercise up to second makes it A2 and the old second exercise B1. No group is created or removed by a move. For example A1 Bench, A2 Row, B1 Squat, B2 Curl runs Bench 1, Row 1, Bench 2, Row 2 … then Squat 1, Curl 1 …. Switching between the three ways never loses sets you've entered.

Pick the session's Muscles and Equipment on the same card: the equipment goes on every exercise unless you chose that exercise's equipment yourself, and both are needed to save. Timers start off. Carry forward on fills the next set with the last one's numbers; Carry forward off leaves it blank. The round buttons at the top right step back and forward a set. The bottom Save & actions drawer holds Start (Resume), Save, Exercises, Cardio, Circuit, Log a Session, Details, Timers, Edit workout, Restart and Discard, always in that order. Pull it up, scroll to the end of the page, or tap the small bar in its middle. While you train, the app saves your progress by itself every 45 seconds; you can keep typing while it does. Log a Session (in Start a Session) and Start a Session (in Log a Session) move a workout between the two tabs with its exercises, sets, equipment, grip, variation and notes, but don't save it. Discard deletes what this session already saved, after asking; a saved workout you opened with Edit is never deleted.

1. Choose a date, muscles and equipment. Log workout opens the shared picker on All; the Exercises, Cardio and Circuit buttons open it on one type. Pick a workout opens your programs (the 24-day program too), routines and circuits. If the session already has entries, choose Add to this session or Replace.
2. Add exercises, cardio or circuit movements with the picker. Expand all (it says Collapse all once everything is open) and Details are in the bottom Save & actions drawer. Pull it up, scroll to the end of the page, or tap the small bar in its middle.
3. Enter sets and optional RPE. Expand or collapse modules and exercise details as needed.
4. Your sets save to your account as you go: when you move to the next set or exercise, a few seconds after you stop typing, when you leave the app, and every 45 seconds. The workout shows in Calendar while you train.
5. When you're done, Save in the bottom Save & actions drawer opens the summary. Pick the workout's Muscles and Equipment there if you haven't (they're needed to save), check the final details, then Save workout. Discard deletes what this session already saved, after asking; a saved workout you opened with Edit is never deleted. To delete a saved workout, open it in Tracking and tap Delete.

Duration, Exercise calories and Session note appear in the summary only after you tap Save. Exercise calories stay separate from cardio and circuit calories. The right-hand icon expands or collapses its section; the bottom tray has the whole-session controls.

The line under the title tells you where your workout is: Saving…, Saved on this device (no connection yet; it is sent when you're back online) or Saved to your account, with the time. Not saved — open Unsaved copies means your account refused a change; tap it to retry, download or discard the copy in Profile → Data → Unsaved copies. If the same workout was changed on another device, the app stops saving automatically until you choose which copy to keep.

Removing a card removes it from the saved workout too, after a confirmation. A part you empty completely (all its exercises, say) keeps its record until you tap Save.

Open ⚙ on an exercise card (in Log or Guided) to set its Equipment, Grip / Attachment, Weight type and Variation. Each list is the same everywhere in the app (Profile → Workouts → Lists).

Variation is how you did the exercise — paused reps, tempo 3-1-1, 1½ reps. It sits with the other exercise details. Pick one from your Variations list, or choose ＋ New variation… to add one without leaving the card. Equipment and grip have their own fields and are no longer copied into the variation. Weight entries use your Profile → Settings unit preference; existing workouts keep their recorded values and are converted for display.

Older saves did copy them, and every edit added them again (“Cable · Neutral · Cable · Neutral · Paused reps”). History now shows the clean value. To fix the stored text, use Profile → Data → Tidy Variation text.

A cardio card has duration, level / pace, distance, calories, and optional Speed and Incline % for any cardio type — the treadmill, a bike, a rower. Distance and speed follow your Profile → Settings unit preference. Duration units remain independent.

A cardio workout keeps a clean name, such as Running or Treadmill. Its minutes, distance and calories show on its detail line in the calendar, never inside the name. Your own custom names are kept.

Circuit movements are logged per round: reps, weight, time and rest, plus target, scale, level / pace, weight type, equipment and grip. Saving a circuit saves its workout and its rounds together; the rounds show under the workout in Tracking.

The round ＋ Start button in the middle of the bottom bar opens eight equal choices: Guided training, Exercise, Cardio, Circuit / Interval, Activity, Body measurement, Food and Sleep. Exercise, Cardio and Circuit open the picker for that type, and what you pick lands in Log a Session; to load a routine or a circuit program, use Pick Routine there. The others take you straight to their page.

Tracking → Calendar shows logged and planned workouts. The monthly view shows complete weeks: the muted days belong to the previous or next month and still open. A day with several sessions lets you pick one. Upcoming Workouts and Recent Workouts sit with the calendar and expand in place.

Edit stats, in Calendar’s top-right ⋯ menu, chooses its four monthly measurements: sessions, workout days, time, volume, sets, reps, calories, or a chosen exercise's maximum weight or estimated 1RM. They count only the displayed month and the workouts that match your filters, and are separate from the Progress page.

Use Edit on a saved workout to change its name, date, muscles, equipment, duration or note, or Edit sets… to reopen it in Log a Session. Use Edit plan on a planned workout to change it without touching the routine or program it came from.

• Body — use Log to record measurements, Stats for trends and charts, and History for saved measurements. Save and Clear are in the bottom action drawer.
• Activity — anything outside the gym: a hike, a walk, a swim, a match.
• Food — your food diary: meals with calories, protein, carbs, fat, fibre, sugar and sodium; find a food by name or barcode, or add your own; quick calories; water; recipes, meal plans, nutrition programs and daily targets. A blank nutrient means unknown, never zero. Reference foods come from Health Canada's Canadian Nutrient File. A product that isn't found can be shared for review, so everyone gets it once it's checked.
• Sleep — hours and quality, night by night.

What to Track

Tap a workout in Tracking, then an exercise in it, to open that exercise's own page. You can also reach it from your exercise library (Profile → Workouts), from Lift progression and Month in review on Progress, and from Guided's “Last time” line.

• About — its existing picture or video, primary and secondary muscles, equipment, description and logging guidance added by the team.
• Stats — an equipment filter and your records: heaviest weight, best set, best estimated 1RM, best session volume, and the most reps in a set and in a session.
• History — every session with it.

Manage opens a full page with one ordered list of every stat tile, chart and card. Move any item to the top, up, down or to the bottom — the dashboard follows that order — and use Edit to change what it measures. ＋ Add stat and ＋ Add chart add new ones; the card buttons switch Next session, This week, Lift progression and Month in review on or off. Changes save straight away.

• Month in review → Edit monthly stats — four measurements for the displayed month, including the maximum weight or estimated 1RM of a chosen exercise (curls for one, bench press for another).
• Lift progression — its own exercise list, equipment filter and metric.
• Next session and This week come from your plans and history; change those in Tracking.

Benchmarks and Your goals show what you entered in Profile → Settings → Your profile: each benchmark's latest result and how far it has moved since the first, with a nudge to re-test every 6 weeks. Until you arrange Progress yourself, your goals set the starting order: strength or muscle goals bring Lift progression and Benchmarks to the top.

Plan workout (Tracking → Calendar) plans one workout from a routine, a program day, a circuit or your own list; it can repeat, like a meeting in Outlook: daily, weekly on chosen days (Weekdays picks Monday to Friday), monthly on a day of the month or on a weekday (the 2nd Tuesday, say), or on dates you pick. It Ends on a date or after a number of times. Every plan is its own copy: editing it never changes the routine or program it came from.

Programs (Profile → Workouts → Programs) holds your multi-day workout programs. New workout program names it and adds its days; each day copies a routine or lists its own exercises, cardio and circuit movements. A day's Muscles and Workout equipment are picked from your lists, or left on Automatic to follow its exercises.

Use a program (Tracking → Calendar → Plan workout’s arrow) lists every program you've made. Choose one, then:

• What to add — the whole program (optionally repeated), a range of days, or individual days;
• Start date and Train on — the days of the week you train, for example Mon, Wed and Fri. Workouts go on those days in order; all seven days means back to back;
• Review dates — change any date or drop a day, then Add to calendar. Undo last program removes the last one you added.

Multi-day programs are under Programs; circuit programs stay under Circuits.

Every way of planning (Plan a workout, its Repeat, Plan a program and Plan by workout) has the same Time and reminders card. A start time and length are optional; the length is any hours and minutes (up to a day), and the card shows when the workout ends.

• With a start time, add as many reminders as you like (up to ten): tap a quick one (at the start, 5, 15 or 30 minutes, an hour, a day) or ＋ Add a reminder, then set any number of minutes, hours or days before (up to four weeks). ✕ removes one. Pick an Alarm too, for example 15 minutes before a 6:00 workout.
• With or without a time, Remind me on the day at sends one reminder at the time you choose (6:00 AM, say).
• A new plan starts with your defaults from Profile → Notifications → Planned workouts.

See what a plan is set to: tap it on the calendar. Time and reminders shows its start time and length, each alert, the reminder on the day, the alarm, whether it repeats (how many sessions, which days, how many are left) and whether your notifications are on or paused, with Change time or reminders to edit them. A bell 🔔 marks plans with reminders in Upcoming Workouts and in a day's list.

Export many at once: Profile → Data → Calendar export. Pick This week, This month, A program or series, Everything ahead or Choose dates (a start and an end date), then Download .ics: one file with all of them, their times and reminders. On an iPhone, open the file and tap Add All. For Google Calendar, import the file on a computer (Settings → Import & export); Google's phone app can't import files, but the events then show on your phone. Exporting the same workouts again updates them in most calendars; a workout you delete in the app stays in your calendar until you delete it there.

Open a planned workout (or expand it under Upcoming Workouts) and use the Add to calendar dropdown: Google Calendar opens the event in Google Calendar; Apple, Outlook or other (.ics) downloads a file your phone's calendar opens, with your reminders in it. A plan added with others (a program, a repeat) can add them all at once. Each is a one-time copy: changes you make later in the app don't reach your calendar.

When do reminders arrive? Your choices are saved now. Reminders and alarms start arriving on your phone with the next update. Until then, Add to calendar lets your calendar remind you. An alarm that rings through Silent mode needs the phone app that comes later; in the web app it arrives as a notification.

Profile → Notifications holds every reminder setting:

• Notifications: everything on or off at once.
• Daily reminder: up to four times a day, on the days you choose, optionally only if you haven't logged a workout that day.
• After a break: a nudge when you haven't logged a workout in 1 to 14 days.
• Planned workouts: the reminders and alarm a new plan starts with.
• Quiet hours: no reminders between two times.
• This device: allow notifications on this phone, and send a test. On iPhone, add BurnAndBuild to the Home Screen first (Share → Add to Home Screen).

Pause, on that page and from Tracking → Calendar → Reminders: tick what to pause (alarms, workout reminders, other notifications) and for how long: 4 or 6 hours, a day or two, a week or two, a month, until after your next planned workout, until you turn them back on, or until a date and time you pick. Resume now ends it early.

• Account (Profile → Security) — who is signed in, and Sign out. Signing out removes your data from this device; it stays safe in your account.
  • Your devices — where you've used BurnAndBuild, and when last.
  • Download my data — one file with everything you entered: workouts, plans, body, activity, sleep, food, settings.
  • Sign out everywhere — for a lost phone or a computer you're still signed in on. Every device signs out, this one too; you sign in again here.
  • Delete my account — deletes your account and all of its data. It asks you to type DELETE.
  • Authenticator app — when it was added, and Move to a new phone: have the new phone ready; the old phone's authenticator is removed (an account has one at a time), then you scan a new code with the new phone and enter its code. If you stop in between, you set up the new phone at your next sign-in. Google and Microsoft accounts can add one as an extra lock.
  • Change password (email accounts) — type the new one twice. Forgot it? Use Forgot password on the sign-in screen.

  Confirm it's you: you stay signed in on your devices, so changing your account (the authenticator app, your password, your devices list, usage statistics, download my data, sign out everywhere, delete my account) first asks for your password, or Google / Microsoft, and your authenticator code. It counts for a few minutes.

• Privacy (Profile → Settings) — usage statistics (which screens are used, never your data). Off unless you turn them on.
• Display size — Compact, Standard or Large, for this phone or tablet. Standard is the default. On a computer, use your browser's zoom instead (Ctrl + / Ctrl −).
• Appearance — light or dark, and the colour theme: Slate, Classic, Glow or Vibrant. In Vibrant, charts can use their own colours.
• Units — imperial (lb, miles) or metric (kg, km), the same as the units button at the top.
• Progress dashboard — opens Manage (see Customize Progress).

Send feedback (Profile → Help) sends a message straight to the BurnAndBuild team, with your app version and phone model if you tick it.

Profile → Workouts is your library: exercises, cardio, circuits, routines, programs and lists. Each tab has three parts:

• BurnAndBuild — what everyone starts with. Editing one (✎, or its muscles and equipment) makes your version, marked edited; only you see it, and ↶ Reset to BurnAndBuild's version undoes it. The hide button hides it for you only; it stays for everyone else.
• Yours — everything you add or create. Only you see these; ✕ deletes one.
• Hidden — what you hid, with Restore to bring it back.

BurnAndBuild's own lists, exercises, routines and programs change only through the BurnAndBuild team, so nothing anyone does in the app changes them for others. Your logged workouts are never touched by any of this.

Profile → Workouts → Lists lets you choose one list at a time: Muscles, Equipment, Grip / Attachment, Variations, Weight types, Set types or Activity types. Each feeds every field of that kind — Log, Guided, the pickers, the planners and the program editor. Add, rename or remove values here. Lists show Z–A.

Renaming a muscle or an equipment can also update your exercises, routines and 24-day plan; logged workouts keep the name they were saved with.

Everything you log, plan and change is saved to your account once the app confirms it. The pill at the top says where things stand:

• SYNCED — everything is saved;
• SYNCING — your latest change is on its way;
• OFFLINE — your changes are kept on this device and sync by themselves when you're back online;
• SYNC ISSUE — a change couldn't be saved; Profile → Data shows what and lets you retry.

Only you can see your data. Each device keeps its own copy, which is wiped when you sign out. Your layout and preferences follow you to every device.

Profile → Data has Unsaved copies (retry, download or discard anything that couldn't be saved), importing workouts from a CSV file, Calendar export (many planned workouts in one .ics file), and the diagnostic log. ↻ Refresh loads everything again from your account.

• Android (Chrome) — open BurnAndBuild, tap ⋮, then Install app (or Add to Home screen).
• iPhone or iPad (Safari) — tap Share, then Add to Home Screen.
• Computer (Chrome or Edge) — the install icon at the right of the address bar.

The installed app opens full screen, like any other app, and opens without a connection once it has been opened online.

Google and Microsoft accounts sign in with that account. Email accounts confirm their address once with the link we email, then set up an authenticator app (Google Authenticator, Microsoft Authenticator or similar) as a second step:

1. Scan the QR code with the authenticator app, or on the same phone tap Add to authenticator app, or type the key.
2. Enter the 6-digit code it shows, and you're in.

From then on, signing in on a new device asks for a fresh code. Changing phones? Profile → Security → Account → Authenticator app → Move to a new phone, while you still have the old one. If you lose it, contact the BurnAndBuild team to reset it. BurnAndBuild is invite-only during the beta, so a new account waits for approval before it opens.

The app keeps working offline. What you log is saved on this device at once and syncs by itself when you're back online; the pill at the top says OFFLINE until then.

If a save gets no answer for over a minute, the app says so and offers Reload app. Your draft is kept on this device and comes back after the reload. Saving stays locked until then, so an older save can never land on top of a newer one.