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FORGE

Ballistic Performance

Coach
Derrick Ball

Tired 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

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Evidence-based Training Sessions
Muscle is the foundation of a great physique, but it can be tough to build. That's exactly why we created FORGE. The program is designed to trigger muscle growth through evidence-based concepts and methods. It's NOT gym science - it's real science. You'll finally develop the #gainz you've been striving for and look/feel your best.
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Effective (and fun) Conditioning
You need to prioritize energy system development to get the most out of your conditioning. Intensity, time, and work-to-rest ratios dictate what energy system drives the activity. In FORGE, most of your time will be spent building (or maintaining) the aerobic system, which will improve functionality, longevity, and overall health.
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40-minute Workouts
Trying to cram strength, conditioning, core, and mobility into a single session is not conducive to adherence - it's not practical. In FORGE, you have three lifts and one optional conditioning session per week. Regardless the day, you'll be in and out of the gym in ~40 minutes.
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New Cycles Every Three Weeks
You need consistency to see results, but too much of anything is redundant and boring. Finding the balance between the two is essential for progress and long-term success. In FORGE, we switch up the exercises every three weeks to keep you engaged without hindering your ability to achieve the desired adaptations and goals.
Features
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Programming 3 days per week
Complete guidance from start to finish: specific warm-ups, efficient training splits, detailed instructions, core work, and mobility/flexibility.
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Demo Videos
Instructional videos that demonstrate and outline the correct set-up and technique for every exercise.
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Committed Team
We're here each step of the way, answering your questions and providing guidance and accountability as you work through the program.
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Delivered through TrainHeroic
We've partnered with the best app in training to ensure you get the world-class experience you deserve.
Equipment
Required
2-3+ Pairs of Dumbbells // Rings/TRX Strap // Adjustable Bench // Resistance Bands // Plyo Box // Cardio Machine (Bike, Rower, or Treadmill)
Recommended
Barbell // Bumper Plates // Pull-up Bar // 2-3 Kettlebells
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Sample Week
Week 1 of 52-week program
Coach
coach-avatar 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.

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Practical and effective training sessions.

Tailored for those seeking a sustainable path to fitness without the burnout of high-intensity workouts and redundancy of split routines.

Get FORGE
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FAQs
How long are the workouts and how many days per week is the program?
Sessions typically take 35-45 minutes to complete, including warm-up, workout, and cool down or accessory work. There are three lifts per week, plus one optional conditioning session.
What equipment do I need?
You'll need access to multiple pairs of dumbbells, a set of rings or TRX strap, adjustable bench, and resistance bands. A squat rack, pull-up bar, plyo box, kettlebells, and a barbell are recommended, but not required.
Can I add more cardio to the program?
You do not need to add additional cardio to the program. However, that does not mean you shouldn't prioritize living a physically active lifestyle (e.g., getting 10K+ steps per day, playing a sport, working in the garden, etc.).
What level do I need to be at to start this program?
Although beginners could complete the program, we designed the FORGE for folks with previous experience. You should be comfortable training on your own and know how to perform most exercises with proper technique.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."