Formorrow

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Getting started with Formorrow on iPhone, iPad, Apple Watch and Android.

Get the test version

Formorrow is in testing now. It is not in the App Store or on Google Play for everyone yet.

iPhone and iPad (TestFlight)

  1. Install Apple's TestFlight app from the App Store.
  2. Open the invitation email or link on your iPhone, and tap View in TestFlight.
  3. Tap Accept, then Install.
  4. For the Watch app: open TestFlight on your iPhone and install Formorrow for your Apple Watch too, if it does not install by itself.

Formorrow needs iOS 26 or later. The Watch app needs watchOS 26 or later.

Android (Google Play test)

  1. On your phone, sign in to Google Play with the Google account that got the invitation.
  2. Open the test link, and tap Become a tester.
  3. Tap Download it on Google Play, then Install. It can take a few minutes after you join before the install button shows.

Formorrow needs Android 9 or later. Health Connect needs Android 14, or the Health Connect app on older phones.

The one rule

Five lifts, in order: Goblet Squat, Push-up, Kettlebell Swing, Chin-up and Kettlebell Press. Each weekday has a focus lift. It moves to the end and gets five sets. The other four get one set each.

Monday is Day 1 and Friday is Day 5. Miss a Friday, and Monday is still Day 1. Your extras come after the lifts, one set each. Cardio comes last, as its own workout. Weekends are rest days, but you can train on one if you want.

Your first workout

  1. Go through the intro. Four short pages. Pick an easier version of a lift if you like. On iPhone, turn on Apple Health if you want your workouts saved there. On Android, Health Connect works the same way.
  2. Open Today. Tap Start workout. Tick each set, change the reps or weight, and rate how each lift felt. A rest timer runs between sets.
  3. Log cardio. After the lifts, log a walk by hand, time it, or import it from Apple Health, Health Connect or a FIT file. On iPhone, you can also start it on your Apple Watch.
  4. Come back next week. Open the same weekday again. Your last numbers and notes are filled in.

Things to try

  • History: the calendar, your streak, and a lift's trend. Open a future day to see and edit its plan.
  • Easier versions: Settings, then Base list, then tap a lift and pick a version. Each version keeps its own numbers.
  • Apple Watch: log sets and run the rest timer from your wrist.
  • More than one device (iPhone and iPad): sign in to the same iCloud account on both. Your log shows on both.
  • Backup: in Settings, back up to a file, then restore from it. It should say nothing was missing. A backup from an iPhone restores on Android, and the other way around.
  • See the intro again: Settings, then About, then Show the intro.

Report a problem

Say what you tapped, what you expected, and what happened. A screenshot helps.

  • iPhone and iPad: take a screenshot in the app, then tap Share Beta Feedback. After a crash, TestFlight asks if you want to send a report.
  • Android: write to us with a screenshot. Say which phone you have.

Contact us

Write to feedback@formorrow.app.

Check with your doctor before you start a new exercise program.