Formorrow

Formorrow

Five lifts, every weekday. Good form today, strong tomorrow.

Formorrow plans each day for you, with your numbers from last time. Built for consistency, not burnout.

Coming soon for iPhone, Apple Watch, and Android

The Today screen for Friday, Day 5. The focus lift is Kettlebell Press, 5 sets, about 30 minutes of lifting. Under the Start workout button, Goblet Squat shows 10 reps at 24 kg and Push-up shows 14 reps.

One rule. You never plan a day.

Five lifts, in order. Each weekday, one of them is the focus lift. It moves to the end and gets five sets. The other four get one set each.

  1. Monday Goblet Squat 5 sets
  2. Tuesday Push-up 5 sets
  3. Wednesday Kettlebell Swing 5 sets
  4. Thursday Chin-up 5 sets
  5. Friday Kettlebell Press 5 sets

Your extras come next, one set each. Cardio comes last. Miss a Friday, and Monday is still Day 1. Weekends are rest days. You can swap any lift for an easier version.

Goblet Squat

Focus lift, 5 sets

20kg×10reps

Last time: Too easy. “Go heavier next time.”

Today starts where you left off.

Open Today and the plan is ready. Each lift has the weight and reps from the last time you did that day, and the note you left for yourself.

  • Tick each set as you go, or change the reps and weight.
  • After two weeks, the day card says about how long the lifting takes.
  • Plan ahead: open any future day to see its plan and change it.

Workout mode. Big numbers, no fuss.

Full screen, one exercise at a time, and always dark, so it reads the same in a dim garage or a bright gym. The screen stays on. A rest timer runs between sets. Tap +30 s for more rest.

Next set
10reps
Rest
1:30

On Apple Watch, log the set from your wrist, turn the Digital Crown to change the reps, and feel a tap when rest is over.

Workout mode in dark colors: Push-up, exercise 2 of 7, with 14 reps as a big number between minus and plus, a Done button, and the rest bar with 28 seconds left, +30 s and Skip.

Say how it felt. Next week, you will see it.

Rate each lift with one tap and add a short comment. The next time that day comes around, your rating and comment are on the exercise card.

  • Too easy
  • Right
  • Too hard

+4Try 24 kg.Too easy twice at the same weight, and Formorrow suggests the next step up, 4 kg by default. It is only a hint. Nothing changes until you change it.

Today's cardio card: a brisk walk of 27 minutes and 2.8 km, with Start cardio and Import buttons, under the extras Farmer's walk and Face pull.

Cardio, your way.

Cardio is its own workout on the same day: a brisk walk, a ruck, a run, a ride, or one you name. The same workout imported twice is added only once.

  • Type it in, or time it

    Minutes and distance by hand, or Start and Finish on the phone.

  • Apple Health and Health Connect

    Pick a workout another app saved that day. Nothing comes in unless you pick it.

  • FIT files

    Open a file from Garmin and most other devices. Export a done day as a FIT file too.

  • A chest strap

    Pair a Bluetooth heart rate strap. Your heart rate shows live and goes into your log.

See the weeks add up.

A calendar of every day, your streak of done training days, and a trend for each lift: weight and reps over time, with how each one felt.

  • Done
  • Missed
  • Planned
History for October 2026: a streak of 16 weekdays, 11 of 12 training days done this month, and a calendar with a green dot on each done day.
Calendar and streak
The Kettlebell Swing trend: the top load goes up from 16 to 24 kg over five weeks, at 15 reps per set, with a Feel chart of Too easy and Right ratings.
A trend for each lift

Private by design.

No account
No sign-up and no login. Open the app and train.
No server
Formorrow sends nothing to us. We have nowhere to put it.
No ads
We do not sell or share your information.
No analytics
No tracking and no crash reporting service.

Your log stays on your device. On iPhone, it can sync through your own iCloud. Read the privacy policy.