PrimeTrack Fitness

1. Start With Profile

Use the Profile page first. This is where user settings and preferences belong.

• Set your age, goals, workout frequency, and preferred view mode.
• Choose Simple, Standard, Advanced, or Custom view mode.
• Select Compact or Comfortable display density for mobile.
• Enter body metrics such as weight, waist, chest, arms, legs, and body fat %.
• Upload or reference starting and latest progress photos.

Rule: Profile configures the app. Dashboard should only show results.

2. Select Equipment

Use Equipment to tell PrimeTrack what workout tools you have available.

• Select equipment such as Bowflex, dumbbells, bands, barbell, machines, cardio equipment, bodyweight, or full gym.
• For equipment like Bowflex, choose the specific model/type when available.
• Use the Equipment Exercise Library to view common exercises for that equipment.
• Add library exercises directly into your active template.
• Add custom exercises if the library does not include what you need.

3. Build Templates

Templates are reusable workout plans. Build them before logging workouts.

• Create templates for workout types such as Chest/Back, Arms, Legs, Full Body, Cardio, etc.
• Add exercises manually or from the Equipment Exercise Library.
• Set default sets and reps for each exercise.
• Edit, reorder, duplicate, or delete saved templates as your plan changes.
• Templates should stay flexible so they can adapt to different users and workout styles.

5. Use Dashboard for Results

The Dashboard is the visual command center. It should not be used for data entry.

• Review Daily Status.
• Check workout volume trends.
• Review PRs and achievements.
• Look for performance or recovery warnings.
• Review body metric and photo summaries.

Goal: The Dashboard should answer, “What do I need to know right now?”

6. Nutrition Engine

Use Nutrition to track meal consistency and macro targets.

• Enter meals such as breakfast, lunch, pre-workout, dinner, and snack.
• Track calories and protein in Simple mode.
• Track calories, protein, carbs, and fat in Advanced mode.
• Use the review box to see if protein or calories are off target.
• Over time, nutrition timing can be compared against workout performance.

7. Recovery / Lifestyle

Recovery data helps explain performance changes.

• Track sleep hours and sleep quality.
• Track stress, water, steps, and TRT/medication timing if applicable.
• Use notes to explain unusual fatigue, pain, missed workouts, or schedule issues.
• Recovery trends help PrimeTrack identify when to push, hold, or back off.

8. Goals and Schedule

Goals define the direction. Schedule creates accountability.

• Create goals such as weight loss, muscle gain, strength increase, consistency, or body measurement change.
• Set start value, target value, and target date.
• Use Schedule to plan workouts Monday through Sunday.
• Mark planned workouts complete as you go.
• Use weekly completion to compare planned vs actual consistency.

9. History

History is where saved workout entries are reviewed.

• Use Live Only to view real training data.
• Use Test Only to review fake/testing entries.
• Use All Data only when troubleshooting.
• Before starting real training, clear test history so it does not influence real trends.

10. Data Tools

Use Data Tools while testing and before making major changes.

• Export Full Backup: saves your local app data.
• Restore Backup: reloads a previously exported backup.
• Undo Last Workout: removes the most recent workout save.
• Duplicate Last Workout: copies the last workout for faster entry/testing.
• Clear Test History: removes test workouts only.
• Debug Panel: generates fake scenarios to test the intelligence engine.

11. Feedback / Bug Report Lab

Use this during Version 0 testing to track problems and ideas.

• Log bugs when something breaks or behaves unexpectedly.
• Log UX friction when something works but feels annoying.
• Log feature requests when you think of something new.
• Use priority levels to separate nice-to-have items from critical issues.

12. Change Log

The Change Log documents what changed by version and revision.

• Use the dropdown to select a specific revision.
• Review the summary and detailed change list.
• Use it to understand what was added, fixed, or moved.
• This same structure can later be reused in other tools.