Train for the body you have.
HeroForm builds a strength and fat-loss plan from your own numbers, then coaches you through every set. Free, with no account and no tracking.
A PLAN BUILT FROM YOUR NUMBERS
Tell HeroForm your goal, your gym and how much time you have. Add your weight and body fat by hand, from Apple Health, or by snapping a photo of your smart-scale report. In two minutes you get a full week of training, with calorie and protein targets to match.
COACHED SET BY SET
Every set shows the weight to lift and the reps to hit. Hit them all and the load goes up next time; miss and it holds. A rest timer runs between sets, and HeroForm explains every change: "24 kg today. You hit 8 reps on all 4 sets at 22 kg."
ON YOUR APPLE WATCH
Tap Start on your iPhone and HeroForm opens on your wrist. Turn the Digital Crown to set the weight and reps, tap to log, and rest with a countdown ring that taps you when it's time to lift. Warm-ups, cool-downs and planks count down on the watch, with live heart rate, calories and heart-rate zone. When you stop lifting, the watch asks "Set done?" so one tap logs it.
WARM-UP, COOL-DOWN AND TIMED HOLDS
Every workout opens with a short dynamic warm-up and closes with stretches for the muscles you trained, each with move animations and a hands-free timer. Planks get a 3-2-1 countdown that logs the hold for you.
YOUR SPLIT, YOUR WEEK
• Full body, Upper/Lower, Push/Pull/Legs or PHUL (power + hypertrophy)
• 2 to 6 days a week, 30 to 60 minutes a session
• Auto picks the right split for your days and experience
• Pin sessions to the days you train, or let the plan rotate
• Full gym, hotel gym, home dumbbells or bodyweight only
BUILT FOR YOUR GOAL
Lose fat, build muscle, recomp or get stronger. Fat-loss plans add short cardio finishers; strength plans use heavier lifts and longer rests. Knee, back or shoulder trouble? HeroForm leaves out the exercises that load it.
TRACK BODY FAT, NOT JUST WEIGHT
See your weight trend, body fat and lean mass over time, with a goal line and a realistic timeline. Daily weigh-ins are smoothed into a 7-day trend, so one salty meal doesn't ruin your week.
TRAIN YOUR WAY
• Swap any exercise for one that trains the same movement
• Start a freeform workout from the 800+ exercise library
• Personal records flagged the moment you set them
• Streaks and badges that reward showing up, not perfection
• Finished workouts saved to Apple Health if you allow it
PRIVATE BY DESIGN
No account, no server, no analytics, no ad networks. Your body data stays on your iPhone, motion data stays on your Apple Watch, and you can delete all of it in one tap.
Exercise library based on free-exercise-db (public domain).
HeroForm gives estimates, not medical advice. Check with a doctor before starting a new training plan, especially if you have a health condition.
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