Your body.
Your blueprint.
FORGE designs a workout routine, a daily meal plan, and a complete body report — all personalized to your age, schedule, level, and what you actually eat.
Personalized Routine
Built around your age, level, time in training, motivation, and weekly schedule.
Daily Meal Plan
Balanced meals built from what's in your kitchen and what you actually eat.
Body Report
BMI, body shape, health level, hydration, and Tanner stage — saved to your profile.
A routine that fits your life.
Tell us your age, how long you've been training, your current level, your motivation, and your available days. We build the split, the exercises, and the volume around that — not the other way around.
- ✓Age-adjusted intensity & recovery windows
- ✓Beginner / intermediate / advanced progressions
- ✓Schedule-aware: 3, 4, 5, or 6 day splits
- ✓Goal-matched: strength, hypertrophy, endurance, mobility
A meal plan from your kitchen.
List what's already in your fridge and pantry, what you (or your parents) typically buy, and what you will and won't eat. FORGE builds a balanced daily plan that matches your fitness profile — proteins, carbs, fats, micros, hydration.
- ✓Built from ingredients you already have
- ✓Respects allergies, dislikes, and diet style
- ✓Calorie target tied to your training load
- ✓Refills the shopping list for next week
Find out where you stand.
Five quick assessments, one full picture of where your body is right now — and saved to your profile so you can track it over time.
BMI Calculator
Height & weight → BMI, healthy range, and what it means for your training.
Body Shape Quiz
Discover your somatotype — ectomorph, mesomorph, endomorph — and how to train for it.
Health Level Quiz
Lifestyle, sleep, energy, and habits → your overall health score.
Are You Hydrated?
Quick check on daily water intake, electrolyte balance, and signs of dehydration.
Tanner Stage Quiz
Puberty development stage — only available for profiles under 25, for safe & accurate guidance.
Your full report
Every result — BMI, shape, health, hydration, Tanner — is saved to your profile so you can see your progress over time.
Stop guessing. Start forging.
A routine, a meal plan, and a body report — all built around you, in under two minutes.
Build my FORGE plan →Saves to your profile · No credit card · Free