Your First Week Inside BPF
BPF is built to help you train, eat, recover, sleep, and stay consistent. Start with the path below so the app feels simple instead of overwhelming.
Best starting path
Pick a free workout
Open Free Workouts and start with a beginner or intermediate plan that matches your body and equipment.
Find your macros
Use the macro calculator, then load the Macro Tracker so food choices become clear.
Use Recovery Room after training
Cool down, breathe down, hydrate, and note how the session felt.
Use Sleep Player at night
Run the Sleep Player as part of a nightly wind-down so recovery continues after training.
Explore interactive guides
Use the free guides and interactive PDF programs when you want a more structured plan with clickable app support.
Interactive PDFs + free guides
The free guides teach the method. Interactive PDF programs go further by connecting education, workouts, and app/player support so the user knows what to do next.