Lift smart.
Run easy.
Five lifts a week, three runs, twelve weeks to a 10K. Built for a body that hasn't been in serious training for a while.
This week
The program.
A balanced split that hits each muscle twice a week, leaves room for runs, and keeps you out of injury territory while you re-build.
The week
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Run progression.
Every run is conversational pace — slow enough to talk in full sentences. Slower than your ego wants. Exactly what builds the engine without breaking the body.
The weeks
Dull ache that fades in 24 hours — fine.
Ache that lingers 48+ — 3–5 days off, swap to bike, restart at half volume.
Body tracker.
The mirror tells the truth more reliably than the scale. Track both. Weigh weekly, not daily — daily fluctuations are noise.
Weight trend
Weigh-in history
Take three angles — front, side, back. Same light, same time of day, same pose. Weekly is enough. Stored on this device only.
Research library.
Nine principles that drive every decision in your program. Tap any to read more.
Training log.
Every set, every run, every PR. The data tells the truth.
Body basics
Optional. Used for BMI, pace zones, and age-graded performance.
Training context
Helps the app understand what you're here for.
Settings.
A few small touches to personalise the experience.
Accent colour
The accent runs through buttons, highlights, gradients, and the today marker. Pick whatever feels right.
Weight units
Switch any time. Existing entries stay accurate — they're stored in metric internally and converted on display.
Distance units
Same logic for runs. Affects the run plan, run logger, pace, and the dashboard targets.
Date format
How dates appear in the log, weight history, and notes.
About Forge
A training dashboard for people who want to lift smart and run easy without an app that treats them like an idiot.
What's in it
- 5-day ULPPL split with home and gym variants
- 12-week run progression from 2km to 10km
- Set logger with smart weight suggestions and PR detection
- Bodyweight and timed-hold tracking for everything from planks to pull-ups
- Weight and photo progress tracking
- AI-assisted exercise swaps when something isn't working
- Live weather and running-conditions coaching
- Volume tracking across muscle groups over 12 weeks
Principles
Your data lives on your device. No accounts, no tracking, no ads. Export it any time. Delete it any time. The app works offline once loaded.
Training is personal. This is a tool, not a coach. It shouldn't shout at you, shame you, or make you feel bad for a light week.
The best training app is the one you actually open. Small, quiet, useful beats flashy and noisy every time.
Credits
Designed and built in collaboration with Claude, Anthropic's AI assistant, through many late-night conversations.
Fonts: Fraunces (serif display), Inter Tight (body), JetBrains Mono. Weather data via open-meteo.com. Icons hand-drawn. Everything else built in the browser.
Now close this and go train.