Solves 47% Workout Barrier • Ranked #1 Most Desired Feature
AI Program & Nutrition Engine
Formly automatically constructs periodized training programs and precision nutrition plans that adapt to your progress, recovery, and gym goals.
Adaptive Workout Split Generator
Built to solve the 47% survey challenge: instant customized splits with RPE and rest targets.
Chest, Back & Shoulders Heavy
Day 1: Upper Power
Barbell Flat Bench PressRPE 8.5
4 sets • 6–8 repsRest: 2.5 min
“Formly camera angle 45°; arch tight.”
Chest-Supported T-Bar RowRPE 8
4 sets • 8–10 repsRest: 2 min
“Full lat contraction at apex.”
Standing Overhead PressRPE 8
3 sets • 8–10 repsRest: 2 min
“Head punches through window at top.”
Weighted DipsRPE 8.5
3 sets • 8–10 repsRest: 90 sec
“Slight forward torso pitch.”
Quads, Glutes & Hamstrings Heavy
Day 2: Lower Power
Barbell Back SquatRPE 8.5
4 sets • 6–8 repsRest: 3 min
“Formly camera sagittal side view; hit 90°.”
Romanian DeadliftRPE 8
4 sets • 8–10 repsRest: 2 min
“Drive hips to wall; hamstrings on fire.”
Bulgarian Split SquatsRPE 8.5
3 sets • 8–10/leg repsRest: 90 sec
“Root front heel into turf.”
Standing Calf RaisesRPE 9
4 sets • 12–15 repsRest: 60 sec
“Pause 2 seconds at deep stretch.”
Metabolic Stress & Pump
Day 3: Upper Hypertrophy
Incline Dumbbell PressRPE 8.5
4 sets • 10–12 repsRest: 90 sec
“Deep stretch; flare lats for base.”
Neutral-Grip Lat PulldownRPE 8.5
4 sets • 10–12 repsRest: 90 sec
“Drive elbows into back pockets.”
Cable Lateral RaisesRPE 9
4 sets • 12–15 repsRest: 60 sec
“Keep hand level with elbow.”
Incline Dumbbell Biceps CurlsRPE 9
3 sets • 12–15 repsRest: 60 sec
“Max stretch on long head.”
Posterior Chain & Quad Burnout
Day 4: Lower Hypertrophy & Deadlift
Conventional Barbell DeadliftRPE 8.5
3 sets • 5 repsRest: 3 min
“Camera sagittal; zero spinal flex.”
Leg Press (Close & Low Stance)RPE 9
3 sets • 12–15 repsRest: 2 min
“Quad isolation focus.”
Lying Hamstring CurlsRPE 9
4 sets • 12–15 repsRest: 75 sec
“Hips glued into pad.”
Hanging Leg RaisesRPE 8
3 sets • 15 repsRest: 60 sec
“Posterior pelvic tilt at peak.”
SURVEY RANK #1 MOST WANTED FEATURE
Personalized AI Nutrition & Macro Calculator
Automatically calculates basal metabolic rate, training expenditure, and exact protein/carb/fat targets.
Athlete Biometrics
Formly AI Adaptive Logic:
Formly tracks weekly weight trends and gym performance. If bench press or squat strength stalls while on a cut, caloric intake automatically steps up by 150 kcal.
DAILY TARGET
3105
kCal / day
PROTEIN (2.2g/kg)
172g
688 kcal
CARBOHYDRATES
447g
1788 kcal
HEALTHY FATS
70g
630 kcal
Peri-Workout Fueling Window
Consume 156g carbs + 43g protein roughly 60–90 minutes prior to heavy squats or deadlifts for maximum glycogen saturation.
Hydration & Electrolytes
Daily water target: 3.1 Liters. Add 500ml per hour of high-intensity barbell lifting to prevent cramping and joint lubrication loss.
Why pay $19.99 for MyFitnessPal alone?
Formly bundles this entire nutrition engine WITH real-time camera form analysis for just $18.99/mo.