Monday is the Lower Body phase of the Forge Body Development Program. This phase of the training program is led by expert trainers and built into 6–12-we ek, science-based hypertrophy strength training blocks — fused with movements that enhance how you move and perform. Complementary accessory isolation exercises have been programed in, that strengthen the smaller, secondary muscle groups — paired with movements designed to improve mobility, flexibility, balance, and stability — building the lower body into a robust, strong, and injury-resistant structure. All combined with controlled conditioning work to elevate total athletic performance. Each block is designed to measure your performance and track your progress with precision. Every phase builds upon the last, following a structured progression model focused on controlled, intentional training — ensuring every rep, set, and movement is performed safely and effectively. We target the glutes, hamstrings, calves, legs, hip adductors, hip flexors, and lower back through compound movements such as back squats, belt squats, RDLs, hip thrusts, hex bar lifts, and more. Core and abdominal strengthening is in most sessions, as these muscles can be trained daily. Every Training Session Includes Body Warm-Up: Raises body temperature on condition machines - Concept 2 Rowers, Bikergs, SkiErgs and Rogue Echo Bike - this prepares the body system for optimal performance. Activation: Focused mobility and movement work to prepare muscles, joints, and tendons — reducing injury risk and improving movement quality. Demonstration: Your trainer demonstrates each exercise and piece of equipment in detail, ensuring proper form, safety, and precision The Program Starts: Expert trainers are here to educate and guide you through every movement, focusing on safe training practices and helping you understand which muscle groups are being used and why. Each session teaches proper range of motion, tempo control, and movement precision to ensure safe, effective, and long-term development. Equipment Used Power Racks, Barbells, Safe Squat Bar, Hex Bars, Dumbbells, Jammer Arms, Kettlebells, Belt Squat Machine, Leg Press, Cable Machines, Leg Extension Machines and more.

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. This process creates something powerful — people feel a deep sense of achievement, confidence, and purpose because they can literally see their body and performance improving. It turns training into something meaningful, motivating, and undeniably rewarding. 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. The part of the program also focuses on balance, mobility, flexibility to help make you move better, core and abdominal work to strengthen stability, protect the spine, and enhance total-body strength. Along with this, strength training at Forge Fitness will help increase bone density, build injury resilience, enhance your metabolic system, and elevate your overall quality of life. Every Training Session Includes Training Movement Perp: 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.

Please note: This session is specifically designed for newer members. If you have been with Forge for some time and RSVP for this session, your spot may be removed. We ask that you respect this opportunity so newer members can learn and feel supported. Special Saturday session with Angela. RSVPs will be reviewed, and priority will be given to these members. You Can RSVP Your Spot Now On The Homepage of The Forge App - Special Training Session with Head Trainer Angela. Understanding Progressive Overload — The Science Behind Real Results - Learn how and why progressive overload — combined with proper nutrition — are the only two factors that change body composition long-term. (Angela will be doing a nutrition class in the near future) This is not a standard workout session. The pace will be slower, with more instruction and explanation throughout, as the focus is on learning. Take a deep dive in how to build muscle with progressive overload. Learn the science of progressive overload and how to apply it for real-world gains. Get a better understanding of how to gauge RPE (Rate of Perceived Exertion) and how to be sure every working set includes 'effective reps' that truly drive muscle growth. Come ready to learn not workout: meaningful progress comes from learning how to correctly push yourself outside your comfort zone with intention. Understanding the science behind training significantly improves results. Without this understanding, progress is often limited and results can be significantly hindered.

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: 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.

Endurance & Pacing Focused on athletic performance, endurance development, and building a stronger engine room — increasing heart and lung capacity while supporting long-term performance and resilience.

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.