Train with intelligence,
not guesswork.
FORMA maps every muscle in your body, builds workouts tuned to you with AI, and tracks the progress that actually matters. The premium way to get strong.
Tap any muscle. Master it.
An interactive map of the human body — explore 22 muscle groups, front and back, and instantly see the best exercises to train each one.
Chest
The pectoralis major drives pressing, pushing and hugging motions. A strong, full chest anchors upper-body power and posture.
Primary function
Shoulder flexion, horizontal adduction and internal rotation of the arm.
Best exercises
Every move, beautifully explained
Step-by-step instructions, muscles worked, equipment, and smart programming for every exercise. Filter to find exactly what you need.
Barbell Bench Press
Push-Up
Incline Dumbbell Press
Overhead Press
Lateral Raise
Face Pull
Dumbbell Biceps Curl
Hammer Curl
Chin-Up
Triceps Dip
Triceps Push-Down
Close-Grip Bench Press
Barbell Back Squat
Leg Press
Walking Lunge
Hip Thrust
Deadlift
Good Morning
Standing Calf Raise
Pull-Up
Bent-Over Row
Barbell Shrug
Plank
Crunch
Hanging Leg Raise
Russian Twist
Cable Chest Fly
Machine Chest Press
Dumbbell Bench Press
Decline Bench Press
Dumbbell Fly
Cable Crossover
Pec Deck
Svend Press
Arnold Press
Dumbbell Shoulder Press
Machine Shoulder Press
Cable Lateral Raise
Upright Row
Front Raise
Rear Delt Fly
Reverse Pec Deck
Band Pull-Apart
Skull Crusher
Overhead Triceps Extension
Rope Overhead Extension
Triceps Kickback
Diamond Push-Up
Bench Dip
Barbell Curl
Preacher Curl
Concentration Curl
Cable Curl
Incline Dumbbell Curl
EZ-Bar Curl
Wrist Curl
Reverse Curl
Farmer’s Carry
Lat Pulldown
Seated Cable Row
T-Bar Row
Single-Arm Dumbbell Row
Machine Row
Straight-Arm Pulldown
Dumbbell Pull-Over
Inverted Row
Dumbbell Shrug
Rack Pull
Back Extension
Superman
Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Front Squat
Hack Squat
Bulgarian Split Squat
Leg Extension
Goblet Squat
Step-Up
Glute Bridge
Cable Glute Kickback
Sumo Deadlift
Single-Leg RDL
Seated Calf Raise
Leg-Press Calf Raise
Cable Crunch
Hanging Knee Raise
Ab Wheel Rollout
Mountain Climber
Bicycle Crunch
Side Plank
Cable Woodchopper
Dead Bug
V-Up
Flutter Kicks
Neck Curl
Neck Extension
Neck Side Flexion
Kettlebell Swing
Burpee
Box Jump
Battle Ropes
Jump Rope
Clean & Press
Farmer’s Walk
An entire fitness studio in one app
From AI programming to nutrition and recovery — everything serious lifters and total beginners need, in one polished place.
AI Workout Generator
Answer a few questions — goals, equipment, time, injuries — and get a progressive plan with supersets, warmups, and deloads built in.
Progress Tracking
Log weights, reps and PRs. Watch volume, streaks and body measurements climb with gorgeous charts.
Nutrition Engine
Macro & calorie targets, a meal planner and recipe library that adapts to your training and goals.
16 Calculators
BMI, TDEE, 1RM, Wilks, DOTS, macros and more — instant, accurate, beautifully presented.
Community & Challenges
Leaderboards, monthly challenges, badges and shared workouts to keep you accountable.
Coach Dashboard
Trainers assign workouts & nutrition, manage clients and track results — all from one place.
Results people can feel
“The body map alone changed how I train. I finally understand which exercises hit which muscles — and the AI plans are scary good.”
“As a coach I run 20 clients through FORMA. Assigning workouts and tracking everyone takes minutes now, not hours.”
“I was a total beginner and terrified of the gym. FORMA made it feel approachable. Down 11kg and actually enjoying it.”
Simple, premium pricing
Start free. Upgrade when you’re ready to go all-in.
Free
- Full exercise library
- Interactive body map
- Basic workout tracking
- 3 calculators
Premium
- Everything in Free
- AI workout generator
- Full nutrition engine
- All 16 calculators
- Progress analytics & PRs
- Offline PWA access
Coach
- Everything in Premium
- Coach dashboard
- Unlimited clients
- Workout & meal assignment
- Client analytics