FORGE
Ballistic Performance
BodybuildingTired of the high-octane, heart-pounding workouts that leave you more battered than built?
Introducing FORGE, the evolution of the BUILD program, tailored for those seeking a sustainable path to fitness without the burnout of high-intensity workouts.
FORGE is designed for busy professionals, offering sub 45-minute sessions three days per week, plus an optional conditioning session. It emphasizes quality over quantity, with no more than six exercises per session to ensure focused, efficient workouts that enhance both physique and functionality.
FORGE utilizes interval-based sets with prescribed rest and tempos, promoting safer, more effective training that produces results.
Ideal for ex-CrossFitters and those weary of redundant split routines, FORGE focuses on health, longevity, and functionality over obsessing with physique and PRs. It's for those aiming to look and feel their best, providing the fitness you need to overcome life's challenges.
FORGE your path to sustainable fitness and achieve long-lasting results.
Duration of the program: 52 weeks
Training Frequency: 3 days/week + 1 optional conditioning session
Length of the sessions: ≤45 minutes
Prep
A
Time Priority Warm-up 2.0 [Full Body 1]
One round for quality: 30sec Inchworm + Push-up —10sec Rest— 30sec Knee-to-Chest Pull + Samson Stretch —10sec Rest— 30sec World’s Greatest Stretch, 15sec/side —10sec Rest— 30sec Alternating Pigeon Pose —10sec Rest— Directly into… One round for quality: 30sec Isometric TRX/Ring Row —10sec Rest— 30sec T Push-up —10sec Rest— 30sec Air Squat —10sec Rest— 30sec Low Front Plank —10sec Rest— 30sec Tall Kneeling Dumbbell Halo —10sec Rest—
B1
Goblet Squat (Ballistic Performance)
3 x 12
B2
Staggered Stance Dumbbell RDL
3 x 24
C1
Three-point Dumbbell Row
3 x 24
C2
Dumbbell Bench Press (Ballistic Performance)
3 x 12
D1
Dumbbell Biceps Curl
2 x 15
D2
Banded Triceps Push-down (FBB)
2 x 15
Accessory Core
E
Two rounds: 45-60sec Low Front Plank 100-ft Single-arm Farmer Carry, right 100-ft Single-arm Farmer Carry, left Rest 30-60 seconds between rounds.
Prep
A
Time Priority Warm-up 2.0 [Full Body 2]
One round for quality: 30sec Shoulder Tap —10sec Rest— 30sec Groiner Stretch —10sec Rest— 30sec Shoot-the-Moon —10sec Rest— 30sec Alternating Pigeon Pose —10sec Rest— Directly into… One round for quality: 30sec Russian Dumbbell Swing —10sec Rest— 30sec Bent-over Row —10sec Rest— 30sec Hand-release Push-up —10sec Rest— 30sec Hollow Hold —10sec Rest— 30sec Single-arm Farmer Carry, (Right side on 1st round, left side on 2nd ) —10sec Rest—
B1
Tibialis Raise
2 x 15
B2
Leaning (FHL) Calf Raise, bilateral
2 x 15
B3
Patrick Step - Level 2 (FBB)
2 x 30
C1
Deadlift (Ballistic Performance)
3 x 8
C2
Dumbbell Split Squat (Ballistic Performance)
3 x 24
D1
Single-arm Dumbbell Shoulder Press
3 x 24
D2
Seated Ring Pull-up, Tuck Position (Ballistic Performance)
3 x MAX
Accessory Core
E
Two rounds: 30sec Alternating V-up 30sec Paloff Press, right 30sec Paloff Press, left Rest 30-60 seconds between rounds.
Prep
A
Time Priority Warm-up 2.0 [Full Body 3]
One round for quality: 30sec Single-arm Ring Row, 15sec/side —10sec Rest— 30sec Scap Push-up —10sec Rest— 30sec Hip Circle, 15sec/side —10sec Rest— 30sec Alternating Pigeon Pose —10sec Rest— Directly into… One round: for quality: 30sec Skater Jump —10sec Rest— 30sec Burpee —10sec Rest— 30sec Single-arm Dumbbell Hang Clean to Lunge —10sec Rest— 30sec Single-arm Dumbbell Push Press —10sec Rest— 30sec V-up —10sec Rest—
B1
Cossack Squat (Ballistic Performance)
3 x 30
B2
Banded Glute Bridge
3 x 15
C1
Ring Row (Ballistic Performance)
3 x MAX
C2
Eccentric Push-up (OPEX)
3 x 5
D1
Band Pull-Apart (FBB)
2 x 20
D2
Ring/TRX Face Pull
2 x 20
Full Body Mobility/Flexibility
E
Accumulate 1-2 minutes per side, per mobilization: T-spine Mobilization 1st Rib Mobilization Couch Stretch Toe-elevated Hamstring Stretch
Prep
A
Time Priority Warm-up [Condition 1]
Two rounds for quality: 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Leg Swing + Single-leg RDL --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Butt Kick --10sec Rest-- 30sec High Knee --10sec Rest-- 60sec Run, Bike, or Row --10sec Rest--
Circuit
B
Six rounds: Minute One - Row Minute Two - Farmer Carry Minute Three - Echo/Assault Bike Minute Four - AbMat Sit Minute Five - Jump Rope RPE 5-6 Stimulus: Move at a steady, manageable pace across the six rounds Scaling: Row - modify to another cardio machine Farmer Carry - decrease load Bike - modify to another cardio machine AbMat Sit-up - decrease time Jump Rope - modify to Jumping Jack; Modify to Ali Shuffle
Derrick Ball
I'm dedicated to reaching people and changing lives through fitness. I have extensive education and diverse experience in the industry, and I'm committed to helping improve their quality of life. As an NSCA Certified Strength and Conditioning Specialist, CrossFit Level 3 Trainer, and USAW Level 1 Coach, I bring a comprehensive skill set to guide and empower others on their fitness journey.
Tailored for those seeking a sustainable path to fitness without the burnout of high-intensity workouts and redundancy of split routines.
Get FORGE
Ashley B.
Mom and Everyday Athlete
Verified Athlete"Since becoming a mom, it's been HARD to carve out 60-90 minutes to train. Plus, I no longer have the desire to beat the crap out of my body doing CrossFit. FORGE was exactly what I needed to get back in the groove. The 40-minute workouts are perfect for my busy schedule!"
Rachel B.
Healthcare Worker and Everyday Athlete
Verified Athlete"I've tried everything from F45 to Orange Theory to CrossFit, but nothing seemed to stick. FORGE is the perfect fit. Three days of lifting is just enough to feel strong, and it leaves me time and flexibility to go for a run, spin, do yoga on the off days."
