Science-built programmes that adapt every session. AI coaching from your real data. Progression, recovery, nutrition — all in one app. No templates. No spreadsheets.
You deserve training that adapts to your body, your energy, and your goals — not a PDF someone made in 2019.
Every session generated from published research. Volume, intensity, rest — calibrated to where you are today.
Every programme is generated from peer-reviewed research — Schoenfeld, Israetel, Huberman. Choose your goal and split. FRGE builds your periodised mesocycle with auto-deload weeks, warm-up sequences, and 100+ exercises with form cues.
FRGE auto-adjusts weight, reps, and volume every session based on your performance. Energy scaling adapts when you're tired or feeling strong. Time presets reshape your session. Progressive overload is built in — not something you have to remember.
Warm-up sets, working sets, rest timers — all sequenced. Just follow the screen.
Compounds get longer rest. Accessories get shorter. Automatically calibrated per exercise type.
Log Reps in Reserve for precise intensity management. FRGE uses it to calibrate your next session.
Superset support built in. Swap any exercise with smart alternatives that target the same muscle.
Weight and rep suggestions based on your history. Set-by-set feedback: "Too heavy", "Good", "Go heavier".
Hit a new PR? FRGE detects it instantly and celebrates it. Plus session resume if you close mid-workout.
FRGE calculates a multi-factor readiness score from your rest days, training frequency, volume trends, mesocycle phase, and consistency. It understands that training to failure is intentional — this isn't a wellness app.
AI-powered food scanning turns a photo into macros. Manual entry with full macro breakdown. TDEE adapts based on your weight trends. Goal-specific calorie targets for bulking, cutting, or maintaining. Log supplements too.
Weight logging with trend visualisation. Progress photos with timeline comparison. Body composition insights.
Zone 2 and Zone 4 heart rate training. Sprint speed programme. HYROX/hybrid circuits. Cardio target tracking.
Volume trends, strength curves, consistency scores. Exercise-specific progress charts. Meso cycle history.
PR tracking across all exercises with e1RM calculations. All-time bests and session history breakdowns.
Streak tracking with personal bests. Session adherence percentage. Weekly overview calendar.
See which muscles are getting enough volume and which are lagging. Balance your training automatically.
Not generic fitness tips from the internet. FRGE's AI Coach analyses your real training logs, detects plateaus, identifies weak points, and gives personalised advice. It's read every session you've ever logged.
FRGE's community uses tamper-proof verified workout cards — data pulled directly from your real logs. No exaggerating, no lying. Train together with buddy workouts, climb leaderboards, and earn XP.
Save multiple gyms with equipment. FRGE adapts your programme to what you have — barbell, dumbbells, machines, or bodyweight.
Works on iOS, Android, and web. Firebase sync across all your devices. Offline-capable — train anywhere.
Post-workout stretching routines tailored to the muscles you just trained.
Training terms explained. Learn the science behind your programming as you train.
Muscle, strength, fat loss, athletic, HYROX, or sprint speed. Tell FRGE your experience and equipment.
FRGE builds a periodised plan from peer-reviewed research. Not a template — a real programme.
Guided sessions with warm-ups, rest timers, RIR tracking, and progression cues. Just follow the screen.
PRs, volume trends, streaks, AI insights. Every session makes FRGE smarter about you.
Yes. The free tier (FORGE) gives you 3 sessions per week, science-built programmes, auto-progression, warm-up sequences, basic analytics, and nutrition tracking. No trial. No credit card. No hidden fees. Upgrade only when you want more.
FRGE's programming is grounded in peer-reviewed exercise science from researchers like Brad Schoenfeld (hypertrophy volume), Mike Israetel (periodisation and volume landmarks), and Andrew Huberman (recovery protocols). Volume, intensity, frequency, and rest are all calibrated from published research.
Most apps are trackers — they record what you did. FRGE tells you what to do next. It generates your programme, progresses every set, adapts to your energy and recovery, tracks nutrition, and coaches you with AI that has read every session you've ever logged.
Perfect. FRGE has a beginner mode with lower volume, longer rest periods, more warm-up sets, and a soft-start ramp that gradually increases volume as your body adapts. The app also includes a glossary of training terms and form cues for every exercise.
Yes. Tell FRGE your equipment — barbell, dumbbells, machines, cables, bodyweight. It builds your programme around what you have. You can save multiple gyms and switch between them. The exercise swapping feature will always find alternatives for your setup.
Absolutely. FRGE has male and female specific programming with different defaults, exercise selections, and focus areas. Whether your goal is glute-focused training, general strength, fat loss, or athletic performance — the programmes are built for you.
FRGE works on iOS, Android, and web. Your data syncs across all devices via Firebase. The app is also offline-capable — you can train without an internet connection and your data syncs when you're back online.
Yes. Cancel anytime — you keep access until the end of your billing period. Your training data is always yours. No lock-in, no penalties. The free tier is always available to fall back to.