Friday - Full Body Strength: This session is conducted at a faster pace than our signature focused strength days. We have also designed this session to add more volume for those who want to build more muscle or have missed a focused strength day. This comprehensive approach ensures a balanced and effective workout, targeting every major muscle group for optimal results. Every class will include: Warm-up: This gets the body up to working temperature. Activation: A good movement and mobility warm-up to prepare muscles, joints, and tendons for the work ahead, helps prevent injuries, joint pain, and strains. Demo: Your trainer will demonstrate every movement and piece of equipment in detail.

Our Dual-Coach Led Group Training on Tuesday is the Push Upper Body Development phase of the Forge Program (push - muscles used for pushing) This phase of the program focuses on trackable and measurable progression, building you week-to-week through structured 8–12 week training blocks. Every block includes clear, measurable targets, giving you a specific goal to work toward and allowing you to see your improvement in real, hard data from one week to the next. Targets the chest, shoulders, triceps, and core using proven compound movements such as bench press, incline press, overhead press, dips, push-ups, and a variety of cable and dumbbell press variations. These are paired with strategic isolation movements to ensure balanced, full-spectrum upper-body development. Compound Movements Horizontal Pressing Barbell (Chest Strength & Force Production) Barbell Bench Press Barbell Incline Bench Press Barbell Dumbbell Bench Press Vertical Pressing (Shoulder Strength & Stability) Overhead Barbell Press Seated Dumbbell Press Push Press Barbell UPPER BODY ACCESSORY MOVEMENTS Shoulder Hypertrophy & Joint Support Lateral Raises Rear Delt Fly Face Pulls Cable Raisers Back Barbell Bent-Over Row Chest-Supported Row Seated Cable Row Weighted Pull-Ups Landmine Row Lat Isolation & Scapular Control Straight-Arm Pulldown Scapular Pull-Ups Dead Hangs Biceps Development (Elbow Flexion Strength) Incline Dumbbell Curl EZ Bar Curl Hammer Curl Every Training Session Includes Training Movement Perp: (warm up) Focused upper-body mobility and joint-preparation work designed to improve movement through the joints, tendons, and ligaments. This greatly reduces injury risk and enhances overall mobility. Demonstration: Our trainers guide you thoroughly through every movement and every piece of equipment, giving you a clear understanding of what muscles should be activated during each exercise.

Open Gym is a time for the team to practice and enjoy their training outside of class. They will always be a fully certified trainer to assist you. Have a few skills that you want to hone in on? Open Gym is a great time to practice those skills at your own pace! Maybe to get your strength training up and keep track of your personal best or need some help with your form. Your coaches will be here to help you and work with you on what is required. Open Gym is a time that is also for the Forge Family to get together and just hang out and enjoy spending time together.

Monday Phase – Lower Body Development Program This phase runs in structured 8–12 week science-based hypertrophy and strength training blocks, led by expert coaches and designed to systematically develop lower-body strength, muscle, and performance. Each block fuses progressive compound strength training focused on building a strong, robust, injury-resistant athletic body. Structured for Strength. Built for Longevity. Complementary accessory and isolation exercises are strategically programmed to strengthen secondary muscle groups, while mobility, balance, and stability work enhance joint integrity and movement efficiency. The result: A robust, powerful, injury-resistant lower body — supported by controlled conditioning that elevates athletic performance without unnecessary fatigue. Every block is measurable. Every session is purposeful. Your progress is tracked with precision. We follow a structured progression model built on controlled, intentional training — ensuring every rep, every set, and every movement is executed safely and effectively. Targeted Muscle Development Lower Body Monday focuses on developing: Glutes Hamstrings Quadriceps Calves Hip Adductors Hip Flexors Lower Back Core and abdominal strength is integrated into most sessions to enhance stability, force transfer, and total-body strength. Key Compound Movements Include: Back Squats Barbell Belt Squats Front Squat Barbell Romanian Deadlifts (RDLs) Hip Thrusts Hex Bar Deadlifts Safety Barbell Accessory Movements - purpose: Improve hip stability and frontal plane control. Bulgarian split squat Rear-foot elevated split squat Walking lunges Step-ups (controlled tempo) Hamstring Knee Flexion - Purpose: Balance quad dominance and reduce ACL risk. Lying leg curl Seated leg curl Nordic curl Stability ball curl Adductors - Purpose: Improve squat depth stability + groin resilience. Copenhagen plank Cable adduction Lateral lunges Posterior Chain Stiffness RDL (tempo) Hip thrust holds 45° back extension hold Glute bridge rises Every Training Session Includes 1. Activation (Warm-Up) Targeted mobility and movement preparation activates muscles, joints, and tendons — reducing injury risk and improving movement quality before loading begins. 2. Demonstration Your coach demonstrates every exercise and piece of equipment in detail, reinforcing correct technique, safety standards, and execution precision.

Not sure where to start? See the equipment, learn our programming, and find out how we’re different from typical group gyms with a 15-minute, no-fluff chat.

A quick 15-minute meet-and-greet with Angela, our Head Trainer and Certified Nutrition Coach to talk goals, answer questions, and make sure our gym is the right fit for you.

Train how real athletes training - no it not running around working up sweat and fatigue (we did that once - we learn, we evolve we improve) This is where we truly dial in your movement and build the foundations of a stronger body. We focus on strengthening ligaments and tendons, developing Type II muscle fibers (which we loose as we age if not trained), and improving how your body moves, stabilizes, and produces force. The goal is simple—move better, become more explosive, and build real resilience against injury. This isn’t surface-level training. It’s about developing power that drive strength from within—creating a body that is not only stronger, but more capable, robust body that moves better in real life.

Our Coach Led Group Training on Tuesday is the Pull Upper Body Development phase of the Forge Program. Pull Day at Forge Fitness Pull Day at Forge Fitness is all about building upper-body strength, posture, and powerful pulling mechanics. This session targets the muscles of the back, biceps, and rear shoulders — the muscles responsible for pulling, stabilizing, and supporting strong movement in everyday life and athletic performance. Each session begins with targeted activation to prepare your shoulders, elbows, and upper back for quality movement. From there, we move into our primary strength focus: controlled pulling movements such as rows, pulldowns, and pull-ups. These movements are programmed using proven methods, ensuring your strength, muscle development, and technique improve week after week. Designed to balance the muscle groups, improve posture, enhance grip strength, and build detailed upper-back development. Pull Day delivers the structural strength your body needs — helping your body look better, move better. Every Training Session Includes Training Movement Perp: (warm-up) Focused upper-body mobility and joint-preparation work designed to improve movement through the joints, tendons, and ligaments. This greatly reduces injury risk and enhances overall mobility. Demonstration: Our trainers guide you thoroughly through every movement and every piece of equipment, giving you a clear understanding of what muscles should be activated during each exercise.