ProPhorma
Training outside the gym

Your body, a bar and a bit of floor space.

ProPhorma takes you from your first pull-up to a handstand, a front lever and a muscle-up. Stage by stage, at your own pace. No account: everything stays on your phone.

Coming soon to Google Play

See what's inside
Animation: a mannequin doing a bar muscle-up
Muscle-up
Animation: kicking up into a handstand
Handstand
Animation: a pistol squat
Pistol squat

Tick what you have, the plan swaps out the rest:

  • Floor
  • Pull-up bar
  • Rings
  • Parallettes
  • Chair and table
  • Jump rope
  • No equipment

Skills, stage by stage

28 skills with progressions: from your first pull-up and dips to the planche, the human flag and the one-arm pull-up. Every stage has its own test. Pass it and you move on.

The front lever in five steps

First a base on the bar, then a longer and longer lever.

  1. Tuck front lever, knees to the chest

    1Tuck

  2. Advanced tuck front lever, flat back

    2Advanced tuck

  3. Front lever with one leg straight

    3One leg

  4. Straddle front lever

    4Straddle

  5. Full front lever, body horizontal under the bar

    5Full front lever

  • A mannequin in a freestanding handstand

    Handstand

    7 stages, from the wall to 30 s free

  • Planche lean on straight arms

    Planche

    5 stages, from the lean

  • Animation: moving into a crow pose, knees on the arms

    Crow pose

    3 stages

  • Animation: a dragon flag on a bench

    Dragon flag

    6 stages

  • Animation: a clap push-up

    Clap push-up

    3 stages

  • Animation: a pull-up on a bar

    First pull-up

    5 stages

  • Animation: dips on parallel bars

    Dips

    5 stages

  • Animation: a nordic curl with the feet under a chair

    Nordic curl

    5 stages

  • L-sit on parallettes, legs straight in front

    L-sit

    6 stages

  • Human flag: body horizontal next to a vertical pole

    Human flag

    5 stages

And more: ring muscle-up, back lever, handstand push-up, one-arm push-up and pull-up, elbow lever, V-sit, full bridge, shrimp squat, toes to bar and a two-minute dead hang. Every move has a mannequin animation with the working muscles highlighted.

To a number, to a rhythm or day by day

A goal you can count, and a plan that gets you there.

Animation: push-ups
To a number

150 push-ups, 20 pull-ups, 10 minutes of plank

Pick the exercises and the number. A starting test sets your level, then you train three short sessions a week, each exercise at its own level.

Song challenge

Push it down now

Push-ups to the song. Progress counts in parts of the track, and the challenge is done when you get through the whole song. Lighter version: knee push-ups or squats.

“Push it up” – top. “Push it down” – bottom. “Stay down” – stay at the bottom.

Challenges and circuits

A6W, 30-day plank, HIIT, Tabata

Day-by-day challenges, short circuits for time and intervals for when you only have a quarter of an hour.

Fitness test preparation

Events, scoring and standards from the official rules, with the source named. Do a practice test, the app scores it, and you see what still needs work.

Polish services

  • Polish Armed Forcessoldiers' test and military academy entrance exam
  • Police
  • State Fire Service
  • Border Guard
  • Prison Service

International

  • US ArmyAFT and ACFT
  • US Marine CorpsPFT and CFT
  • US Navy, US Air Force, FBI
  • British Army
  • BundeswehrBasis-Fitness-Test

General

  • Cooper test12-minute run
  • Beep test20 m shuttle run
  • Eurofitstandards for ages 7–19

Rules change: before the exam, check the current requirements with the organiser.

Everything at hand

Animation: dips between two chairs

No equipment

Things from home are enough: a chair, a table, a wall, a towel. You don't need a mat either, the floor or a rug will do.

Timers

Tabata, EMOM, AMRAP, rounds

Ready presets for intervals, boxing rounds, dead hangs, planks, wall handstands and jump rope. Or your own times.

Body measurements

Measurements on a mannequin

Weight and circumferences with a history of changes. The mannequin shows where to measure. Log whenever you like and pick your units in the settings.

  • Chest
  • Waist
  • Hips
  • Arm
  • Thigh
  • Calf

Your data stays on your phone.

We don't collect any data. Workouts, measurements and settings live in the app's local database and we never send them anywhere.

  • No accountNo sign-in, no e-mail, no password. Install it and train.
  • No analytics or trackingNo analytics, advertising or tracking tools, Firebase included.
  • Signed content packsNew exercises and programs arrive in digitally signed packs. Requests carry no identifiers, and you can turn downloads off.
  • Local notificationsYour phone schedules the reminders. They don't go through our servers.

This website doesn't use cookies, analytics or third-party scripts and fonts either. Privacy policy

ProPhorma app icon

Coming soon to Android

The app is in the works. Have a question, or something you'd like to see in it? Write to us.

Coming soon to Google Play

Write to us