TORSO ATORSO LIMBS+1 PR
The bodybuilding logbook.
Track load, reps and RIR set by set. See what actually changed.
Free during beta · iOS and Android
Familiar. Evolved.
Paper and spreadsheets are fast, precise and yours. FORM4 keeps that — and adds the previous set, the timer and the trend, without slowing you down.
Get your workout in.
Build it by hand, or photograph the sheet you already have — a spreadsheet, a PDF, a screenshot, a page written by hand. FORM4 turns it into a draft you review before anything is saved.
Review the draft. Nothing is saved until you confirm.
Program by week. Train by day.
Nine weeks, four sessions a week, every set prescribed: rep range, rest, sides. Today's workout is one tap away.
Every exercise carries its prescription.
Today is one tap away.
Built for the workout.
Load, reps, RIR. Three taps.
The previous set is already there. No scrolling back through old tables.
Rest timer built in. +10s. Skip.
Built around how you train.
Half reps are real reps. Log them.
Unilateral sets: each side gets its reps, its load, its RIR — and its own previous.
Rest between sides. Then the other side.
First side → 90s between sides → Second side → 90s rest → Next set
Workout complete.
Every set you log becomes the reference for the next one.
Four weeks later.
Start vs last. Set by set.
Load over time. Reps over time.
Reps dipped when load went up. Then came back.
No score. Just what changed, and where it comes from.
See the change. And where it comes from.
FORM4 compares the sets that make sense to compare: the same exercise, the same set, across weeks of the same program. What you see is load, reps and RIR — the numbers you logged.
- Started
- 20 kg × 7
- Last
- 22 kg × 8
- Best set
- 22 kg × 8
The FORM4 experience.
- Home
- Diary
- Program
- Library
- Prescription
- Progress
- Complete
- Settings
Free during beta.
FORM4 is in beta on iOS and Android. No subscription, no paywall.
Questions? Read the FAQ.