Getting Started

MadMuscles app is designed to make your journey towards your goal easy and effective. It's almost like your personal coach that guides you step-by-step, reminds you of what's next, and ensures that you spend the right time on training and that you consume enough calories.

Our workout plan was created to ensure a balanced testosterone/cortisol ratio. Both cortisol and testosterone levels increase linearly in response to physical exercise. However, it is of vital importance to consider them in order to reach a specific threshold of exercise intensity. Otherwise, physical stressors can result in excessive cortisol secretion, which decreases testosterone production.

Our program is designed for men, but women who would like to get shredded or bulk up are welcome to join.

Your workout program

Go to the My Program tab to check your workout for today. You can also review the plan for upcoming dates to know your plan for the whole week.

 By clicking Start Workout you can see:

• the equipment you need for today’s workout;
• the time your whole workout will take;
• what body part you will be working on this time;
• list of exercises your coach has chosen according to your goal and preferences.

Each exercise has not only a video but also step-by-step instructions on how to do everything properly.

Explore

Workouts

Curious about some other training we have? Navigate to the Explore tab to see what Mad Muscles has to offer.

All exercises are divided into sections based on our users' goals, but you can also filter them by the difficulty level, length, and some other characteristics.

Challenges

Here you will find more information about a new feature for Android users - Challenges.

Your personal meal plan

Good nutrition is extremely important, as it ensures that your workouts are effective and you have enough energy to complete them.

You can check your personal meal plan in the Meals tab. It usually consists of breakfast, lunch, dinner, and 2 snacks.

Don’t like some dishes that much? No problem, simply swap them!

Once you are satisfied with your meal plan for the week, go to the Shopping list.

Here you can find all the products you will need for the current week, split by their type (Dairy, Fruits, Grains, etc.).

Progress tracker

Let’s say you follow your plan for a week: do the workouts, log your weight, and make sure to consume the daily calorie norm and water intake. Where can you see how it is all going?

Go to the “Me” tab. Here you’ll have:

The number of workouts you completed and the time you dedicated to them;

A short summary of your progress can also be checked in the progress history section or on the graph for a certain time period;

Don’t forget to log your weight here to have a more detailed overview of your progress.