WHY A STRUCTURED SCIENCE BASED LONG-TERM PROGRAM MATTERS
Our split training system has been carefully crafted through years of experience in exercise science, body mechanics and mobility. This structured progressive platform delivers the perfect balance of training, rest and recovery — giving each the body and muscle group the recovery time it needs to repair, grow - this helps keep you injury-free. This approach prevents overtraining, supports joint health, and builds a solid foundation for long-term results. It’s real training — not random workouts thrown together that lead to fatigue and breakdown.
At Forge, every 6–12 week training block is designed so you can track your progress and measure your goals inside your own personalized Forge App. What professionals say - if you can't measure it, you can't maintain it — and you definitely will plateau.
THE PROGRAM STRUCTURE
Every day brings a new exciting, well structured and challenging training session—no two layouts are ever the same.
Monday - Lower Body Strength - Legs, Glutes, Hamstrings, Quads, Abs + Light Conditioning.
Tuesday - Upper Pull Day Strength - Back, Biceps, Abs, Core + Light Conditioning (muscles worked used for pulling)
Wednesday - Upper Push Day Strength - Chest, Triceps, Shoulders, Abs + Core + Light Conditioning (muscles worked used for pushing)
Thursday - Athletic Performance - Energy System Development
This day plays a crucial role in strengthening the body’s internal systems—enhancing cardiovascular endurance, strength endurance, and your ability to regulate energy output. Strategically placed after heavy strength sessions, it reduces systemic load, supports active recovery, flushes fatigue, and helps prevent overload.
Friday - Full Body Strength - This session is designed to increase training volume for key muscle groups that require additional stimulus to complete the week’s focus. This session avoids compound lifts and high neural demand to prevent overloading your system, allowing for proper recovery over the weekend.
Saturday Open Gym - You may want to work on a certain part of your body. Need help mastering a movement, or just looking for technical advice. Our trainers are always present to help.
Sunday
Rest and recovery allows your body to repair, rebuild, and come back stronger — it’s essential for real progress and injury prevention.
All session scheduling is done through the Forge app. Once you purchase your trial, you’ll receive a link to download the App.
All session scheduling is done through the Forge app. Once you purchase your trial, you’ll receive a link to download the App.
If you're looking for a gym that cares about you and your fitness goals, this is the place to be! I can't recommend it enough. Whether you're a beginner or an experienced fitness enthusiast, Renee and Angela will make sure you have a blast while working on becoming the best version of yourself.
This is beyond a gym, it’s a place of community & friendships. The trainers go above and beyond to make you feel supported & motivated with your fitness goals. Love love love this place after not being part of a gym for four years I have found a home! Shout out to ❤️ Trainer Renee
Best gym hands down in Rancho Santa Margarita. Wonderful place, Renee is the best trainer ever. I was visiting my friend and she introduced me to Forge and I'm really sad that I'm not going to find that one of kind gym experience that I had with Craig and his team I definitely will be back.