Your guide

How to use your dashboard

Step-by-step help for every tab: what to look for, what to tap first, and how your training, nutrition, and wellness work together. Keep this open while you use your plan, or walk through the interactive demo with sample data first.

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How everything fits together

Each tab supports the same habit: train, see proof, recover, repeat. When you log a workout, Progress and coaching update. Nutrition helps you eat enough to recover. Wellness can ease today’s workout if you are run down — if you turn that on. Goals you add in Progress show up on Overview so your first screen always reflects what you are working toward.

Overview Your mission for the day, streak, momentum, and goal rings — one place to decide if you are training. Tap Start workout to open the Workout tab on the same week and session you were just reading about.

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Workout Log weight, reps, and RPE, use the session and rest timers, then finish the workout. That record fills your strength chart, PR list, and next week’s coaching tips for this same day in the program.

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Progress Chart, wins, history, progress photos, and Your goals. Add or edit goals here. Overview shows the same goals as rings — it does not have the “add goal” button.

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Nutrition & Wellness Nutrition: save your profile, get calorie and macro targets, log food fast, browse recipes. Wellness: check in on sleep, stress, and energy. Turn on auto-adjust workouts if you want today’s plan to lighten when readiness is low; leave it off for tips only.

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Review Rate the app and leave a short note if you like. It does not change your workouts — it helps us improve Barbell Blueprint for you.

Overview — your home screen

This is the first tab you see when you open your plan.

At the top

Today’s mission — Your week, the session you are pointed at, and a clear headline so “what do I do today?” is obvious.
Streak and momentum — How consistent you have been and short lines that update as you train (so they stay relevant to your week, not random quotes).
Goal rings — A quick read on goals you already set. They pull from the same data as Progress.

Remember: To add or change a goal, go to Progress, open Your goals, then use Add goal. Overview is for checking progress, not editing goals.

Start workout

Tap or click Start workout to jump straight to the Workout tab with the correct day and session already selected — so you are not logging Tuesday’s work under Monday by mistake.

Scroll down for more

Program snapshot — How far through the block you are, time estimates, and ways to expand the full schedule (exact layout differs slightly between the website and the app).
Injury or limitations — If you use this flow, tap Apply when you are sure; that way plan changes are always on purpose.

Workout — today’s session

Everything you need to run today’s lifts: logging, timers, and help like mobility and RPE. On the app you mostly see one exercise at a time; on the website you get a scrollable list for the whole session.

Session header and coaching

Week and session — Double-check you are on the right training day before you log.
Coach line — A short tip based on what you did last time, your week so far, and readiness. On the website, open Adaptive for today for the full message. On the app, the same idea appears as a single line under the session title.

Logging your sets

On the app: For each set, enter weight, reps, and RPE, then tap DONE when that set is finished. Tap DONE again if you need to change something.
On the website: Each exercise has its own set rows. Use the checkbox to mark an exercise complete when you are done with it. Use Jump between lifts (Previous / Next) to move through exercises without scrolling.
Suggested weight — Comes from your plan and what you have logged before. Load the bar opens a plate calculator (app: bottom sheet; website: modal).

Timers

Workout timer — How long you have been training. If you switch tabs by accident, it keeps going so you do not lose your session. It resets after you successfully finish and log the workout.
Rest timer — Between sets, a countdown (often about two minutes by default on the app) helps you rest consistently. On the app it can stay on screen even if you peek at another tab briefly.

On the app, use the bar at the bottom: Prev · Timer · Next · Finish. Prev and Next move between exercises.

On the website, RPE help, mobility, the workout timer, and the 1RM calculator sit above the log; scroll down to Log training for the exercise list.

Tools: mobility, RPE, 1RM

Mobility & recovery — Warm-up and cool-down ideas matched to the week and session you selected (the muscle groups for that day).
What is RPE? — A quick read so you can rate how hard the set felt.
1RM calculator — Optional. Handy for a rough estimate; your program still runs off the weights you actually log in each session.

Finish workout

When you tap Finish workout or Log workout, you will confirm the week and session one last time, then the workout is saved. You might then see prompts about nutrition, progress photos, or wellness. On the app, a short celebration screen can appear first — then those reminders.

Progress — trends & goals

See whether you are getting stronger, revisit old sessions, add progress photos, and set the goals that show up on Overview.

Strength trend chart

Tap the buttons above the chart to switch what you are looking at — for example strength vs bodyweight (when both are available) — and the time range (last 30 / 90 / 365 days or all time on the website).
Hover or tap the chart for more detail on your best logged numbers.

Recent wins

A strip of highlights calls out new PRs and strong sessions. A short line under it sums up the trend in words.

History & details

On the website this section may start collapsed — open it when you want the full list.

Personal records — Your best lifts pulled from what you logged.
Logged sessions — A history of completed workouts so you can see volume, exercises, and how you have progressed week to week.

Progress photos

Upload photos you want to keep with your training log. They stay private to your account — only you see them in the dashboard. Lots of people use photos and the mirror alongside the scale; day-to-day weight jumps around, and photos can show change the scale misses.

Your goals — add them here

Open Your goals, then Add goal. You might track a target bench or squat, body weight, sessions per week, and more.
If you see suggestions from your program, those are one-tap ideas based on your plan.
Goal progress uses your weight entries and logged workouts. The more you log, the more useful Overview’s rings become.

Nutrition — fuel & recipes

Set targets from your stats, log food quickly, and browse a large library of recipes and foods (thousands of recipes and foods in the database — what you see depends on search and filters).

Your profile → your targets

Fill in basics like sex, age, height, weight, goal (lose / maintain / gain), and activity level. The app suggests calories and macros from that.
The main screen often highlights calories and protein first to keep things simple.

What you will see, top to bottom

Today’s fuel — A headline for how you are doing versus your targets.
Targets — Your calorie and macro goals at a glance.
Next step — One clear suggestion (for example “add protein”).
Quick adds — Small portions you can log in one tap.
Suggested meals — A few recipes with a short note on why they fit your day.
Full nutrition details — Expand this when you want the full picture, including carbs and fat, not just calories and protein.
Meal builder — Put foods together and watch calories and macros add up live.
Recipes & foods — Search, filter, and add what you eat to today’s log.

How this connects to lifting

Nutrition does not change your programmed sets and reps by itself. Eating enough — especially protein — supports recovery so you can keep showing up for workouts. After you log a workout, you may get a friendly nudge to check in here.

Wellness — readiness

Check in on sleep, stress, and how you feel. You can let that information lightly adjust today’s workout, or keep your program as written and only read the tips.

What you will find on the tab

Today’s readiness — Your inputs roll into a simple score so you can see at a glance how “ready” the app thinks you are.
Recovery guidance — A plain-language line based on what you entered.
Check-in — Quick sliders or taps for the day.
Focus for today — One theme to pay attention to.
More details (expand if you want) — Extra notes, a switch for auto-adjust workouts, space for your own journal entry, and supportive copy if you are struggling.
Extras — Things like breathing exercises, a small trend view, and wins for the week — small habits that support training.

Auto-adjust on or off

On: If readiness is low, today’s workout may use fewer sets and softer RPE guidance so you still train without digging a deeper hole.
Off: You still see the same readiness feedback and suggestions, but your programmed sets and reps stay the same until you change loads yourself.

This tab is here to support awareness and recovery. If you are in crisis or need ongoing mental-health support, please reach out to a qualified professional or crisis line — this is not a replacement for that care.

Review — share feedback

Tell us what is working and what is not — star rating plus a short comment if you want. Nothing here changes your workouts; it helps the team improve the app. When you come back, you can see what you submitted last time.

Common questions

I added a goal in Progress. Where do I see it?: Your active goals show on Overview as rings and short summaries. To change or remove a goal, go back to Progress → Your goals.
How can Wellness change my workout?: If you turn on Auto-adjust workouts and your readiness is low, today’s session may suggest fewer sets and easier RPE targets. If auto-adjust is off, you only get text suggestions — your written program stays the same.
Where does the coaching on the Workout tab come from?: After you log workouts for the same day in the program (same slot next week), the app can compare this week to last week and show tips. On the website, open Adaptive for today for the full note. On the app, look at the line under the session title.
Does logging food change my lifts?: No. Nutrition is for fuel and awareness. Your barbell work comes from your plan and what you log in the Workout tab, except when you use Wellness auto-adjust (or change weights yourself).
Why did my timer not reset when I switched tabs?: So you do not lose a long workout by tapping the wrong tab. Session and rest timers keep running until you finish and save the workout the normal way; then they reset.

At a glance

A one-screen reminder of where to go for the most common tasks.

Overview

Home

Mission, streak, goal rings, Start workout.

New goal? Progress tab → Your goals

Workout

Train

Log sets, timers, tools, then Finish workout.

App Prev · Timer · Next · Finish

Progress

See results

Chart, wins, history, photos, Your goals.

Add goal Your goals → Add goal

Nutrition · Wellness · Review

Support training

Profile & targets → log food → recipes; readiness & optional auto-adjust; leave a review.

More macros Open Full nutrition details

You do this	What happens right away	Why it helps
Tap Start workout	Workout tab opens on the right day	You log the session you meant to train
Mark sets done (DONE or checkbox)	Rest timer can run; you see what is left	PRs and charts stay accurate
Confirm Finish workout	Workout is saved; timers reset	History and coaching update for next time
Add a goal under Progress	Goal is saved	Overview rings show what you are chasing
Wellness auto-adjust on, low readiness	Today’s targets may ease	You keep the habit without maxing out
Log food or build a meal	Today’s numbers update	Easier to hit protein and calories

Practice in the demo

The dashboard demo uses sample data and the same six tabs. It is a safe place to tap around before you train for real.

Open the demo Build your program

Need help or have questions?

We are here for setup questions, bugs, or training on how to use the dashboard. Pick what works best for you:

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You can also use the Contact link in the footer or the mail icon in the header — same form, anywhere on this site.