FORM.

FORM is a strength training tracker that lives inside Telegram. Nothing to install, no sign-up — you're in through your Telegram account. In about a minute it picks a program for your experience, goal and where you train, out of 11 ready ones: Full Body, Upper/Lower, PPL, a five-day split, 5×5, and two home programs (bodyweight and dumbbells). Then comes the part this was built for. During a workout the weight and reps are already in the row, filled in from last time. Next to them it says WHY: "last time your worst set gave 8 of 10 — keep the weight, add the reps." Progression follows rules you can read, not a hunch. Also inside: • 126 exercises with technique breakdowns and video • Muscle readiness map — see what has recovered and what hasn't • Progress that keeps itself: volume, records, a consistency calendar, a chart for every exercise • An AI coach that sees your actual numbers instead of answering in general • Teams with friends: a shared weekly goal and a volume table • Deload weeks, warm-up sets, exercise swaps, CSV import • English and Russian Free. Premium is a Telegram Stars subscription.