Norwegian 4x4 Timer vs LiftForge

Norwegian 4x4 Timer is a simple, free app to guide you through intervals for the Norwegian 4x4 Protocol. It can also be customized to adjust interval durations and number. Use it to amp up your cardio and VO2 Max. Whether it's running, rowing, jump rope, cycling, or other forms of cardio training, this is your trusted companion to know when to push yourself and when to rest in your interval workout.

FitForge is a home-workout app built to answer one question for good: "what should I train today?" Whether you're a complete beginner or an intermediate lifter wanting a structured routine, FitForge puts a real plan in your hands in seconds. [ A MASSIVE EXERCISE LIBRARY ] Browse 1,324 structured exercises covering every major muscle group — chest, back, shoulders, arms, legs, core, and cardio. Each move lists its target muscle, synergists, and required equipment, plus clear step-by-step cues and an animated demo so you always know the form. Filter by body part or equipment, search by keyword, and save your go-to moves to favorites. [ SMART PLAN GENERATOR ] Stop copying someone else's spreadsheet. Pick your goal (build muscle, lose fat, tone up), your level (beginner / intermediate / advanced), how many days a week you can train, your session length, and the equipment you actually own. FitForge builds a full weekly schedule for you — push/pull/legs, upper/lower, full-body splits — with every day's exercises, sets, reps, and rest already figured out. [ JUST FOLLOW ALONG ] Open today's workout, complete each exercise in order, and mark it done to auto-start the rest timer. Finish the session with one tap to check in, and watch your streak grow. [ CHECK-IN CALENDAR ] A clean month view shows your training rhythm at a glance. Streak tracking helps you build the habit; cumulative workout counts and total minutes make consistency measurable. [ STATISTICS ] See your training frequency, muscle-group distribution, and weight trend, and unlock achievements (first workout, 7-day streak, 30 workouts, 100-day grind) that make every effort visible. [ BILINGUAL · FULLY OFFLINE ] The interface and exercise instructions follow your system language between English and Simplified Chinese. All data stays on your device — no account, no network, just open and train. [ DAILY REMINDERS ] Set a fixed time and FitForge nudges you to train every day, turning fitness into a daily ritual. Home workouts start with a plan that's actually yours. Download FitForge and train today.