12-WEEK BODY TRANSFORMATION
LOSE UP TO
20 POUNDS
IN 12 WEEKS
Training, nutrition, weekly targets, and adjustments built around you.
Takes about 60 seconds · No card required
12
Week phase
Wk
Check-ins
Auto
Adjustments
The phase
12 weeks.
Mapped end to end.
FORMD doesn't hand you a plan and walk away. It runs the whole phase, week by week, from where you are today to where you're going.
- 01
WEEKS 1–4
Foundation
Baseline strength, dialed technique, habits locked.
- 02
WEEKS 5–8
Progression
Loads climb, targets tighten, the change becomes visible.
- 03
WEEKS 9–12
Finish
Peak output, final push to your target.
Free to start. No card required.
How it runs
A system that
adapts to you.
01
Choose your goal
Lose fat, build muscle or recomp. Four screens, then your phase is built.
02
Execute the week
Every session, load and calorie target laid out. No guessing what to do today.
03
Weekly check-in
Sixty seconds: weight, sessions completed, nutrition, recovery.
04
Your phase adjusts
Calories, volume and loads move to match what your body actually did.
Then it repeats · Week after week
Inside your phase
Everything, managed
- A full 12-week roadmap from your start to your target
- Weekly training built around your days and equipment
- Daily calorie and protein targets that move with you
- Weekly check-ins that trigger real plan adjustments
- Session logging with load progression
- An AI coach that knows your phase
Week 1 starts today
Your 12-week
transformation
Free to build. See your full roadmap before you pay anything.
Start My 12-Week PhaseFORMD provides general fitness and nutrition guidance and does not guarantee specific results. Consult a physician before starting a new program.
FORMD