How FORMA handles it
Lock In is FORMA's plan builder. You tell it three things: your goal (build muscle, get stronger, or lose fat), what equipment you have (a full gym, a pair of dumbbells, or just your bodyweight), and how many days a week you can train. It builds a personalized plan in about a minute, laid out day by day with the exercises, sets, and reps. Every movement links to one of 105 form guides with a demo, so you're not guessing what an exercise should look like.
If you'd rather run something with a track record, skip the builder and pick from 16 ready-made programs, each with its real protocol. Starting Strength and StrongLifts 5x5 are the usual beginner picks; 5/3/1 and GZCLP run slower, steadier strength; nSuns adds volume; and Reddit PPL, PHUL, and PHAT cover the hypertrophy splits. There are bodyweight and home-dumbbell versions too, so you don't need a gym membership to start. Once you're training, you can log your sets, keep a streak going, and check per-lift strength standards to see where you stand.
Where it's not the best fit
A couple of honest caveats. FORMA builds the plan and tracks what you log, but it won't auto-adjust your weights session to session or account for an injury the way a human coach would. The generated plan is a solid starting point you're meant to run and tweak, not a medical prescription. If you want feedback on your actual lifting, Form Check is a separate free tool and it's still in beta. And Premium (around $12/mo) only removes ads and supports the project. It doesn't gate the builder or any program behind a paywall. Those are free.
Frequently asked questions
Is the workout plan generator actually free?
Yes. Lock In and all 16 programs are free with no paywall. There's an optional Premium for about $12/mo that removes ads and supports the project, but it doesn't lock any features behind it. The builder, the programs, the form guides, and progress tracking are all free to use.
Do I need an account to build a plan?
Lock In is free, and building a plan takes about a minute. Creating a free account is worth it once you start training, since that's what lets you save the sets you log and keep a streak going. Food Scan also needs a free account.
Which program should I pick if I'm new?
Starting Strength or StrongLifts 5x5 are the usual first picks. Both are simple full-body barbell routines run three days a week, with their real protocols built into FORMA. No barbell? Use Lock In, set your equipment to dumbbells or bodyweight, and it builds the plan around what you actually have.
Can it make a plan without a gym?
Yes. In Lock In, set your equipment to bodyweight or a pair of dumbbells and it builds the plan around that. Several of the ready-made programs also have bodyweight and home-dumbbell versions, so you can train at home.