Programs
All programs begin with a Movement & Strength Assessment to establish an informed starting point.
Programs represent different training pathways within the Forge coaching system, each designed to support a specific stage of development or training focus.
Assessment findings help guide program selection, but the final starting point is determined collaboratively based on goals, readiness, and personal preference.
Forge Recovery
Supports recovery capacity and long-term sustainability. Can integrate with existing training or stand alone during periods of elevated stress, fatigue, or transition.
Good fit if you:
• experiencing persistent soreness or fatigue
• navigating high work or life stress
• want to maintain training readiness without high intensity
Forge Foundations
Forge Foundations introduces structured strength training, building movement competency and consistency. It emphasizes foundational patterns and controlled loading to establish a durable base.
Good fit if you:
• are new to structured strength training
• are returning to training after a significant break
• want to build strong movement fundamentals before progressing
Forge Movement
Supports clients working through movement limitations or stiffness through controlled, lower-intensity training designed to restore capacity, coordination, and confidence in movement.
Good fit if you:
• experience movement restrictions or persistent stiffness
• want to improve control and coordination
• want a structured re-entry into more demanding training
Forge Strength
Forge Strength is a structured strength program built around progressive loading and measurable development. The focus shifts toward building strength across the major movement patterns while increasing load, refining execution, and developing consistent, repeatable performance.
Good fit if you:
• have a base level of movement competency
• want to build measurable strength and performance
• are ready for structured progression with increasing load
Forge 220
Forge 220 is a hypertrophy-focused program designed for experienced lifters pursuing long-term muscle development.
It applies higher training volume and managed progression to support muscle growth while maintaining recovery and joint health.
Good fit if you:
• have consistent lifting experience
• can train 3–4 days per week
• want a structured, long-term hypertrophy focus
All programs begin with a Movement & Strength Assessment to establish an appropriate starting point.