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Stronger starts Today.

Pick the program that fits your week. Every session is planned down to the last set, so all you have to do is show up.

Find your program Coming soon to the App Store

This week: Push / Pull / Legs

Chest, shoulders & triceps

Find your program

Showing up is the hard part. We planned the rest.

Nine complete programs, from two days a week to six, for building muscle, getting stronger, playing your sport, or feeling fitter. Pick one, choose how hard to train, and every session is laid out for you: the exercises, the sets, the reps, the rest.

  • 2 days
    a week

    Full Body

    A strong starting point.

    New, coming back, or busy. Two full-body sessions cover everything.

    40 to 75 min a session
    Foundation to Advanced

  • 3 days
    a week

    Full Body

    Three balanced sessions.

    A rest day between each workout. The classic way to build a habit that sticks.

    35 to 70 min a session
    Foundation to Advanced

  • 4 days
    a week

    Upper / Lower

    Four days, focused sessions.

    Train each half of your body twice a week, one area per session.

    35 to 70 min a session
    Foundation to Advanced

  • 6 days
    a week

    Push / Pull / Legs

    Six days, one focus at a time.

    For people already training who want every session to have one clear job.

    35 to 65 min a session
    Standard and Advanced

  • 6 days
    a week

    Arnold Split

    Chest and back, shoulders and arms, legs.

    The classic bodybuilding pairings, run twice a week, for lifters who recover well.

    40 to 65 min a session
    Standard and Advanced

  • 5 days
    a week

    Bodybuilding

    Push, pull, legs, upper, lower.

    For lifters with steady training behind them who want to build muscle. Every major muscle is trained twice a week.

    40 to 70 min a session
    Standard and Advanced

  • 4 days
    a week

    Strength

    Heavy and volume days for the big lifts.

    For a bigger squat, bench press, deadlift, and overhead press. Heavy sets of 3 to 5, then sets of 6 to 8.

    50 to 75 min a session
    Standard and Advanced

  • 3 days
    a week

    Athletic

    Power, strength, and resilience.

    For the off season and preseason. Jumps and throws first, then heavy lifts, Nordic curls, and Copenhagen planks.

    35 to 70 min a session
    Foundation to Advanced

  • 2 days
    a week

    In Season

    Keep your strength all season.

    For athletes with games most weeks. Two short sessions that leave you fresh to play.

    35 to 45 min a session
    Foundation and Standard

Your plan

Answer a few questions. Get your plan.

The app asks about your goal, your experience, your week, and your time, then suggests a program and how hard to train. Add a few details about your body and it sets daily calorie and protein targets too. Try the training questions here.

What do you want most from training?

How much lifting have you done?

How many days a week can you train?

How long can each session be?

Start with

Full Body

3 days a week · Standard · 45 to 55 min a session

Intensity

    See another program

    Suggestions only. In the app you choose your training days, change the intensity whenever you like, and swap any exercise for one that does the same job.

    The workout

    Every rep counts.

    Check off a set and your rest timer starts on its own. Your numbers from last time are already filled in, so you always know what to beat.

    • Rest timer built inAdd 30 seconds or skip it. It keeps its place while you switch apps.
    • Last time, filled inYour previous reps and weight for each exercise are waiting in every set.
    • Never lose a sessionClose the app mid-workout and pick up right where you left off.

    Push A

    No sets completed yet

    Dumbbell Bench Press

    2 min rest after each completed set

    SetRepsWeight (lb)Done

    336 moves. Zero guesswork.

    Every exercise has a guide: written steps, form cues, illustrated positions, and a body map of the muscles it works. Tap a muscle on the body map to find its exercises, or switch to stretches for mobility work.

      Your routines

      Build your routine. Check its balance.

      Put together your own sessions from all 336 exercises. Then run the routine check: eight checks based on the limits FORM45's own programs are built to, with a fix for anything that misses.

      • Eight checksCoverage, overlap, workload, sets, order, rest, reps, and length, each with a reason you can read.
      • Fixes in one tapSwap an exercise for one that does the same job, trim sets, or move a lift to where it works best.
      • Share a routineSend it to a friend as a file or as text. If they have FORM45, they can open it and save their own copy.

      Upper day

      Standard

      7 of 8 checks met

      Reads as an upper body session

      Worth a look

      Lateral Raise comes before Dumbbell Seated Shoulder Press

      Lateral Raise tires the side delts that Dumbbell Seated Shoulder Press relies on. Lifts that use several muscles usually go first, while you are fresh.

      The checks

      • CoverageHas a press and a row or pulldown
      • OverlapMost on one muscle: lats, 6 sets
      • Workload18 hard sets
      • Sets3 sets per lift
      • Order1 exercise out of order
      • RestRest fits each lift
      • RepsRep targets fit each lift
      • LengthAbout 53 min

      The routine

      1. Lateral Raise 3 × 12
      2. Dumbbell Bench Press 3 × 10
      3. Dumbbell Seated Shoulder Press 3 × 10
      4. Lat Pulldown 3 × 10
      5. Seated Cable Row 3 × 10
      6. Bicep Curl 3 × 12

      Try the fix.

      Friday, October 16

      3of 4

      Sessions this week

      53Sets this week
      2 hr 44 minTraining this week
      6Weeks in a row

      Today · Week 3

      Lower B

      Single-leg work & glutes · 6 exercises · Standard

      Muscles worked Last 7 days

      • Chest8.5
      • Lats8
      • Quadriceps6
      • Side delts6
      • Hamstrings4.5
      • Biceps2.5

      Progress

      Track your lifts. See your progress.

      Home opens on your week: sessions done against your weekly goal, the sets and time you put in, and how many weeks in a row you have trained. Rest days never count against you.

      • A goal for the weekYour program sets it, or choose your own number of sessions in Profile.
      • Muscles you trainedA body map shows where the last 7 days of sets went, with the numbers beside it.
      • Lifts over timeSee how your most-trained lifts have moved over eight weeks, and every workout in History.

      Want a nudge? Turn on reminders in Profile for training days, weigh-ins, and a weekly recap. They are planned on your device.

      Nutrition

      Set your calories. Track your weight.

      Answer a few questions about your body after the plan quiz, and FORM45 sets daily targets for calories, protein, carbs, and fat. Log your weight a few times a week, and every two weeks it checks your trend and adjusts your calories to keep you on pace.

      • Pick your goalLose fat, keep your weight, or gain muscle, at a pace you choose.
      • Check-ins every two weeksYour weight trend shows how your body is responding, and your target follows it.
      • Metric or imperialKilograms and centimeters, or pounds, feet, and inches. Your answers stay on your device.

      These are estimates for healthy adults, not medical advice. You can skip nutrition and still get your plan, or log your weight without any targets.

      Daily targets

      2,450calories

      180 g

      Protein

      264 g

      Carbs

      75 g

      Fat

      Weight trend

      178.4 lb

      Trend from your last 3 weeks, down 0.6 lb a week.

      + Log weightYour plan

      Team Coming soon

      Train with backup.

      Showing up is easier when someone is counting on you. Team is coming in an update: pair up with a few friends, or bring your coach into the app. Nothing will be shared until you accept an invite.

      • Up to five buddiesSee the days they train and how hard they pushed. They see yours. Weights and notes stay private.
      • How hard did you push?Rate each session from 1 to 10 when you save it, so your team sees the effort, not just the attendance.
      • High fives and nudgesCheer a finished workout, or nudge a buddy who has gone quiet. One nudge every 12 hours, so nobody gets nagged.

      Team

      Join

      Your coach

      Maya Brooks 1

      Nice work. Add 5 lb to your RDLs this week.

      Buddies 2 of 5

      Sam Rivera

      Trained today · Effort 8 of 10

      Jordan Lee

      Last trained 4 days ago

      Try the buttons.

      12Clients
      21Sessions this week
      2Need a check-in

      • Ben Carter

        Check in · quiet for 6 days

      • Ana Silva

        3 sessions this week · effort 7.7

      • Priya Nair

        2 sessions this week · effort 8.5

      Form tip from Maya Brooks

      Goblet Squat

      Sit between your heels, not behind them. Keep the bell touching your chest the whole way down.

      For coaches Coming soon

      One link. Every client.

      Coaching arrives with Team. Put your link in your bio or send it to a client, and everyone who joins shows up in your dashboard with their training days, effort, and full logs, weights included.

      • See who went quietClients who haven't trained in five days rise to the top, so you know who to check in with.
      • Routines from 336 guidesBuild a session from the same library your clients learn from. Send it to one client or all of them, ready to start.
      • Form tips where they trainPin a cue to any exercise. Clients see it on the guide and in the logger, right when they need it.
      Get the app

      Coaching will be free while Team is new, for coaches and clients, and either of you will be able to end it at any time.