Home
Home workouts, no equipment
The same system with zero equipment: progression happens through reps, time and difficulty.
- A rep ladder instead of added weight
- Small space, low noise options
- Any gym exercise maps to a home alternative
None
Equipment
20 – 45 min
Session length
GYM
Equipment-based personalized workouts on machines and free weights, with week-over-week load progression.
- Machines and free weights
- Progression on weight and reps
- A ready substitute when a machine is busy
HOME
Effective bodyweight workouts with no equipment, where progression comes from reps, time and difficulty.
- Zero equipment
- Small space, low noise
- A rep-based progression ladder
Can't reach the gym today?
Switch to home training in one tap and FORM28 gives you appropriate alternatives for the same session.
Example
Your Profile
Change any choice and watch the plan change.
Main goal
Training place
Training days per week
Focus areas
Expected session length
45min
FORM28 builds your training
Your week
Example session
Gym • ChestBench Press
4×8–10 reps•90 sec rest
Cable Fly
3×10–12 reps•60 sec rest
Incline Dumbbell Press
3×10 reps•75 sec rest
Exercises, sets, reps and rest are selected as part of your plan — this is an illustration, not one fixed prescription for everyone.