Adaptive Plan
Open the app. Know exactly what to do today.
FORM builds your week around your goal, your gym and how recovered you are, then tells you the next session in full: the lifts, the sets, the target load. When you are running hot it pushes; when you are beat it programs a deload.
This week
Push weekHard and easy days placed for you. Deloads land before you stall.
The numbers
No blank page on gym day.
The plan already knows the goal, the equipment and the recovery picture. You just show up and lift what it lays out.
The next session is laid out and ready to run.
Hard and easy days placed across a real week.
Back-off weeks land before you stall, not after.
The loop
How the plan adapts.
Set a goal, train the session, log the result. The next week reshapes itself around what actually happened.
Point it at a target
Strength, size or staying consistent sets the shape of the block.
Load that climbs
Hit your numbers and the next session nudges the weight up for you.
Back off in time
Stalled lifts or low recovery trigger a lighter week automatically.
Early access
Make the next workout obvious.
Reserve access and let FORM program the week for you.