Your questions.
Clear answers.

Designed with tradies and physically demanding jobs in mind, and open to anyone who wants structured training to build muscle and strength. Choose a program that fits your experience, schedule and recovery.

No. Foundations is the starting point for newer lifters and people rebuilding consistency. Strength is for established lifters who need a different progression structure. Use the finder on the Programs page to choose your starting point.

The lowest-frequency option is Core Elements at two days per week. Foundations offers three or four days, Heavy Hitters Strength four or five, Muscle Beach Madness three to six, and Maintenance three or four. Choose a schedule that fits your experience, workload and recovery.

Session length varies with your program, rest periods and optional exercises. Complete the prescribed work properly rather than trying to make every workout last a set amount of time.

No. Forged By Yakka was designed around the demands of life on the tools, but you do not need to work in a trade to join.

The programs provide structured strength and muscle-building training. Choose the option that suits your experience and available training days, and use the readiness check to adjust for how you feel that day.

RIR stands for reps in reserve. It means how many more reps you estimate you could do at the end of a set while keeping good technique.

For example, if you finish 8 reps and feel you could do 2 more good reps, that set was 2 RIR. A target of 3 RIR means stopping when you think you have about 3 good reps left—not doing 3 reps in total.

A higher RIR means leaving more in the tank. Follow the target shown for today’s session and log your honest estimate. You do not need to attempt extra reps to prove it; judging RIR gets easier with practice.

A regular schedule can help you stay consistent, but work and life sometimes get in the way. Reschedule a missed session with room for recovery. A calendar week ending does not reset your program or move you past unfinished sessions. Follow your next session and review prompts in the app, without cramming missed work into extra sets or double workouts.

Log your sleep, hours worked and how physically demanding the job was. Assess how recovered you feel after your final warm-up set for the first exercise, and recheck after the first working set if needed.

Today recommends Green, Amber or Red from those answers and explains why. You can change the recommendation if you feel better or worse, the session plan updates automatically. Green follows the planned session. Amber reduces the work to account for fatigue. Red means a much lighter session or rest. After the warm-up answer sets your colour, Training adjusts the sets, effort targets and calculated external loads, and greys out exercises not needed.

Choose a suitable alternative that keeps the same movement pattern and training purpose. Once you find a replacement, keep it consistent for the rest of the mesocycle where possible and record the change in your session notes.

Use Profile → Your program to choose from the available alternatives before starting the block. Exercise choices and increments are editable during week one of each mesocycle, then lock from week two. For a necessary one-off substitution after that, record it in session notes; notes do not change the exercise’s progression history.

Yes. Free has no expiry and needs no card. It includes unlimited workout logging, the three-day Foundations program and up to four saved workout templates you can repeat. New confirmed testers receive free early access to all current app features. You can still start with Free. Honest feedback is requested; public reviews and photos are optional.

New confirmed testers currently receive all current programs and app features free, with no payment card, scheduled access expiry or automatic charge. Paid Pro is A$9.99/month or A$79.99/year in Australian dollars. Annual is billed yearly, equivalent to about A$6.67/month. Existing subscriptions and billing remain unchanged.

Yes. Open More → Account & membership → Manage membership to cancel. Access continues until the end of your paid period. Cancellation keeps your account and progress so you can return later.

Visit the Help Centre for account and membership instructions, or contact FBY through the Contact page for a billing concern or refund request.