Everyskillhasalevelbeforeit.
The muscle-up sits on the pull-up. The pull-up sits on the row. Master one and the harder variation opens. Forma maps that ladder for every skill — so you always know the level you're on and the one you're earning.
Master this one.
The next one opens.
Start where you actually are
Forma drops you onto the right rung of every tree — not the one you wish you were on. No guessing, no restarting a program from zero.
One clear thing to do
Each session is the exact exercise, sets and reps that move your current level forward. Nothing extra, nothing you've outgrown.
Earn the harder variation
Hit the target and the next level opens by itself. That's the whole loop: master this one, the harder one becomes yours.
No skill starts
at the top.
Pulling, pushing, legs, core, balance — every family is a chain of levels, each one the prerequisite for the next. Nothing is a mystery move you either can or can't do. It's just a rung you haven't earned yet.
You'll be on different levels in different trees at the same time. That's normal — and it's exactly why one flat program never fits.
Pulling
Back · armsDead hang
MasteredInverted row
Training nowPull-up
Muscle-up
Pushing
Shoulders · chestPike push-up
MasteredWall handstand
MasteredDip
Training nowFreestanding handstand
Legs
Quads · balanceAssisted squat
Training nowBox squat
Split squat
Pistol squat
Core
Compression · controlHollow hold
Training nowL-sit
V-sit
Dragon flag
You always know
what's next.
Not a 12-week block you have to restart, and not a plateau you have to guess your way out of. One level, one target, one unlock.
- Every tree shows what's done, what's now, what's next
- Progress carries across skills, not just one program
- Unlocks that make you want the next one
Inverted row
Level 3 · straight legs
3 × 8 · rest 90s
Next, when you hit it
Pull-up
Locked until Level 3 is done.
Find your first level.
Then earn the next one.
Every skill starts somewhere. Forma tells you where you are on every tree — and what to train today.