Forge's Foundation is Progressive Strength Training – You will also benefit from significant improvements in your body composition, mobility, agility, endurance, balance, and cardiovascular fitness.​ 

Split training divides days into specific muscle groups and movement patterns, preventing overtraining and allowing adequate recovery for each group. This approach minimizes overall fatigue by giving muscles the time they need to repair and grow while you focus on other areas, aiding in the development of a better physique and significantly reducing the risk of injury.

 

Program Breakdown

Everyday brining's a new exciting challenging workout layout no two will ever be the same
 
Monday - Lower Body Strength - Legs, Glutes, Hamstrings, Quads, Abs + Conditioning 

Tuesday - Upper Pull Day Strength - Back, Biceps, Abs, Core + Conditioning (muscles worked used for pulling)

Wednesday - Upper Push Day Strength - Chest, Triceps, Shoulders, Abs + Core + Conditioning (muscles worked used for pushing)

 

Thursday - Metabolic Conditioning - Energy System Development

This day is crucial for building a stronger internal system—enhancing cardiovascular endurance, strength endurance, and improving your ability to control your body's energy systems.

Friday - Full Body Strength - Faster pace than other strength days - works every inch of the body - a great one to end the working week.

  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. You may want a workout personally made up to you. Our certified trainers are always present to help. We advise our clients to keep the work lower volume as for adequate rest and recovery.

Sunday - Closed

Rest and Recovery

If you have injuries or concerns please feel free to book in for a chat -  if you feel the need familiarize yourself with how Forge works and the equipment we are more than happy to show you.