Before you start.

Yes. The two and three day Full Body programs are built for starting out, coming back after a break, or fitting training around a busy week. Every exercise has a step-by-step guide, so you are never guessing.

The programs are written for a typical gym with dumbbells, barbells, cables, and machines, and suggested swaps cover you when something is taken. Training at home? The library has 119 bodyweight and 25 band exercises for building your own routines.

Anytime. Pick your training days, adjust the starting volume, and swap exercises to fit your gym. The finder only makes suggestions: your program never changes on its own.

Your next workout and how training is going: this week against last week, eight weeks of consistency, sets by body part, how your lifts are moving, and your recent workouts. Rest days never count against you.

Send a friend an invite link from Team. Once they accept, you both see each other's training days, workout names, sets, time, and how hard you pushed. Weights and notes stay private. You can have up to five buddies, and either of you can end it at any time.

When you save a workout, FORM45 asks how hard you pushed, from 1 to 10. It's optional. Your buddies and your coach see it next to each session, and you can change it later in History.

Turn on coaching in your Team profile and share your link. Clients who join let you see their full workout logs, including weights and notes, and you can message them, send routines built from the exercise library, and pin form tips to exercises. Coaching is free while Team is new, for coaches and clients.

Yes. End the link from their page in Team at any time, and the conversation disappears for both of you. Its messages are kept out of sight for 30 days in case of a report, then deleted. You can also block someone, which stops them inviting you again, and report anything that breaks our terms.

No. Open the app and start. Your program, routines, and workout history stay on your iPhone, with nothing to sign up for, and everything works offline. The only exception is Team, the optional way to train with buddies or a coach, which uses Sign in with Apple. Read the privacy policy.

Yes. FORM45 is free today, with no ads and nothing to buy. Later we may show ads or charge for some features, such as coaching. You will not be charged unless you choose to buy something, and we will say so in the app before anything changes.

Your training stays on your device. FORM45 counts how the app is used, such as that it was opened or that a workout was finished, without knowing who you are or what you trained. You can turn that off in Profile. The privacy policy has the full list.

FORM45 is coming soon to the App Store, for iPhone and iPad with iOS 17 or later.