Start Here

Six steps to get the most out of BuiltByDe. No login, no cost, just a clear path from your first rep to your best physique.

1. Pick your goal, then score

   Go to the Score tab and first choose your Goal: Classic Physique, General Fitness, Women's Sculpt, Health & Longevity, or Rehab. This changes everything: the ideal targets, what's weighted, the verdict, and your priorities. A health goal cares about a tight waist and body fat; a physique goal cares about width and taper. Then enter your measurements. You get an overall score, your calculated ratios, category grades, and an honest verdict, all tuned to your goal. Not sure of your body fat? The form has a built-in visual guide.

2. Read your card, starting with what matters

   After scoring, the Ratio Goals and Train This First sections open automatically. That is your #1 priority and the exact areas to attack. Every other section (verdict, category analysis, strengths and weaknesses, improvement plan, weekly split, target measurements, potential) starts collapsed. Tap any header to expand it.

3. Pick the program that fits your goal

   Open Programs and choose one. Filter by gender or age group, or grab a featured program. Your score card even recommends one built around your weakest area. Beginners start with Foundation or Women's Beginner; classic-physique goals go to Golden Boy or Golden Girl; strength goes to Powerlifting.

4. Train your priorities first, then track every set

   Open your program and log weight and reps as you go. Do your score card's priority exercises first while you are fresh. The Improvement Plan lists a few focus lifts per weak area and tells you which accessory to sub out if a session is packed. Phased programs use a clickable calendar with deload weeks every 4th week. Take those lighter weeks; they keep you progressing without burning out.

5. Progress weekly and protect your progress

   Add a little weight or a rep each week. That is how muscle grows. Your progress saves automatically on this device, no login needed. Switching phones or clearing your browser? Use Export Progress on any tracker to save a backup file, then Import it on the new device.

6. Re-score every 8-12 weeks and plan ahead

   Come back to Score and re-measure to see your gains and get fresh priorities. Use the weight-target tabs (-100 to +100 lb) to project your entire card (ratios, measurements, and score) at a goal weight, so you can see what gaining or leaning out would do before you commit.

For maximum results

• Train weak points first, while you are fresh. Your score card's Train This First and Improvement Plan tell you exactly which lifts, in order.
• Eat for the goal. Protein around 1g per pound of bodyweight. Slight surplus to build, slight deficit to lean out.
• Sleep 7-9 hours. Muscle is built in recovery, not just in the gym.
• Be consistent over perfect. Three solid sessions every week beats six then none.
• Do not skip legs or deloads. The X-frame needs a base, and deload weeks keep you healthy and progressing.
• Chase the ratios, not the scale. Aesthetics are about proportion. Use the weight projections to aim at the right target.