Forge Tribe: Training by Evan Pohl in TrainHeroic

Forge Tribe

Coach Evan Pohl

Coach
Evan Pohl

Hey there! Coach Evan here. I just want to say THANK YOU so much for giving my workout programs a try. I have a couple different options for you...whether you are a male or female focusing on your physique, or you just want to move and feel better. Let's go to work!

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LOOK AND FEEL AMAZING!
These programs are meant for the beginner to advanced who are looking for a program to help take the guessing game out of their workouts! Build muscle, look good, and feel great!
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What are you looking for?
If you are a guy wanting to look good with your shirt off at your next beach trip, a lady who wants to build a better physique, or someone who wants to train more functinally I have a program for you.
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What you will gain....
Bigger legs if you are a guy! Nicer shoulders and glutes for the ladies...and more!
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I can't wait!
I can't wait to join you on this journey and see your progress!
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What you will get from this program!
More defined chest.... Toned shoulders... and more!
Features
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Programming 5 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbbells // kettlebells // bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

A1

DB rdl

A2

L seated db press

3 x 10

A3

ab wheel rollout

3 x 10

B1

3 point row

3 x 10

B2

db or kb 1 1/4 squats

3 x 10

B3

side plank press

3 x 15

C1

DB Reverse Fly

3 x 15

C2

step up with leg drive

3 x 10

C3

flutter kicks

3 x 0:30

D1

Alternating Bodyweight Lunge

3 x 30

D2

Russian Twist

3 x 30

D3

Rowing

3 x 30

D4

Wall Sit

D5

Rest

Sunday
Week 2 Day 1

A

Bench Press

3 x 8

B

Standing Arnold Press

3 x 10

C

Cable Crossover

3 x 12

D

DB Lateral Raise

3 x 12

E

Split Stance Overhead Tricep Extension

3 x 15

F

Dips

3 x MAX

Sunday
Week 2 Day 1

A

Bench Press

15, 12, 12

B

Military Press

15, 12, 12

C

Tricep Pushdown

15, 12, 12

D

Sumo Squat

15, 12, 12

E

Leg curl machine

15, 12, 12

F

Decline Sit-Up

15, 12, 12

Sunday
Week 1 Day 1 functional

A1

DB rdl

A2

L seated db press

3 x 10

A3

ab wheel rollout

3 x 10

B1

3 point row

3 x 10

B2

db or kb 1 1/4 squats

3 x 10

B3

side plank press

3 x 15

C1

DB Reverse Fly

3 x 15

C2

step up with leg drive

3 x 10

C3

flutter kicks

3 x 0:30

D1

Alternating Bodyweight Lunge

3 x 30

D2

Russian Twist

3 x 30

D3

Rowing

3 x 30

D4

Wall Sit

D5

Rest

Sunday
Week 1 Day 1

A

Bench Press

3 x 8

B

Standing Arnold Press

3 x 10

C

Cable Crossover

3 x 12

D

DB Lateral Raise

3 x 12

E

Split Stance Overhead Tricep Extension

3 x 15

F

Dips

3 x MAX

Sunday
Week 1 Day 1 Ladies

A

Bench Press

15, 12, 12

B

Military Press

15, 12, 12

C

Tricep Pushdown

15, 12, 12

D

Sumo Squat

15, 12, 12

E

Leg curl machine

15, 12, 12

F

Decline Sit-Up

15, 12, 12

Sunday
Week 1 Day 1 functional

A1

DB rdl

A2

L seated db press

3 x 10

A3

ab wheel rollout

3 x 10

B1

3 point row

3 x 10

B2

db or kb 1 1/4 squats

3 x 10

B3

side plank press

3 x 15

C1

DB Reverse Fly

3 x 15

C2

step up with leg drive

3 x 10

C3

flutter kicks

3 x 0:30

D1

Alternating Bodyweight Lunge

3 x 30

D2

Russian Twist

3 x 30

D3

Rowing

3 x 30

D4

Wall Sit

D5

Rest

Sunday
Week 1 Day 1

A

Bench Press

3 x 8

B

Standing Arnold Press

3 x 10

C

Cable Crossover

3 x 12

D

DB Lateral Raise

3 x 12

E

Split Stance Overhead Tricep Extension

3 x 15

F

Dips

3 x MAX

Sunday
Week 1 Day 1 Ladies

A

Bench Press

15, 12, 12

B

Military Press

15, 12, 12

C

Tricep Pushdown

15, 12, 12

D

Sumo Squat

15, 12, 12

E

Leg curl machine

15, 12, 12

F

Decline Sit-Up

15, 12, 12

Monday
Week 2 Day 2

A

Cardio

1 x 60:00

Monday
Week 2 Day 2

A

Pull-Up

3 x 8

B

Seated Row

3 x 10

C

DB Shrug

3 x 12

D

Face pull

3 x 15

E

EZ Bar Curl

3 x 10

F

rope hammer curls

Monday
Week 2 Day 2

A

Chest elevated glute bridge

15, 12, 12

B

Leg Press

15, 12, 12

C

DB walking lunges

3 x 15

D

Seated DB Shoulder Press

15, 12, 12

E

Lat Pulldown

15, 12, 12

F

Face pull

15, 12, 12

Monday
Week 1 Day 2

A

Cardio

1 x 60:00

Monday
Week 1 Day 2

A

Pull-Up

3 x 8

B

Seated Row

3 x 10

C

DB Shrug

3 x 12

D

Face pull

3 x 15

E

EZ Bar Curl

3 x 10

F

rope hammer curls

Monday
Week 1 Day 2 ladies

A

Chest elevated glute bridge

15, 12, 12

B

Leg Press

15, 12, 12

C

DB walking lunges

3 x 15

D

Seated DB Shoulder Press

15, 12, 12

E

Lat Pulldown

15, 12, 12

F

Face pull

15, 12, 12

Monday
Week 1 Day 2

A

Cardio

1 x 60:00

Monday
Week 1 Day 2

A

Pull-Up

3 x 8

B

Seated Row

3 x 10

C

DB Shrug

3 x 12

D

Face pull

3 x 15

E

EZ Bar Curl

3 x 10

F

rope hammer curls

Monday
Week 1 Day 2 ladies

A

Chest elevated glute bridge

15, 12, 12

B

Leg Press

15, 12, 12

C

DB walking lunges

3 x 15

D

Seated DB Shoulder Press

15, 12, 12

E

Lat Pulldown

15, 12, 12

F

Face pull

15, 12, 12

Tuesday
Week 2 Day 3

A1

alternating db press

3 x 10

A2

Stability ball curl

3 x 15

A3

Shoulder Taps

3 x 10

B1

DB Pullover

3 x 10

B2

DB Reverse Lunge

3 x 10

B3

side plank dips

3 x 15

C1

tall kneeling band pull apart

3 x 15

C2

single leg squat

3 x 10

C3

weighted crunch

D

Rowing

1 x 500

Tuesday
Week 2 Day 3

A

Back Squat

3 x 8

B

Romanian Deadlift

3 x 10

C

Bulgarian Split Squat

3 x 12

D

Leg curl machine

E

Seated calf raise

3 x 10

F

Lying Leg Raise On Bench

3 x 15

Tuesday
Week 1 Day 3

A1

alternating db press

3 x 10

A2

Stability ball curl

3 x 15

A3

Shoulder Taps

3 x 10

B1

DB Pullover

3 x 10

B2

DB Reverse Lunge

3 x 10

B3

side plank dips

3 x 15

C1

tall kneeling band pull apart

3 x 15

C2

single leg squat

3 x 10

C3

weighted crunch

D

Rowing

1 x 500

Tuesday
Week 1 Day 3

A

Back Squat

3 x 8

B

Romanian Deadlift

3 x 10

C

Bulgarian Split Squat

3 x 12

D

Leg curl machine

E

Seated calf raise

3 x 10

F

Lying Leg Raise On Bench

3 x 15

Tuesday
Week 1 Day 3

A1

alternating db press

3 x 10

A2

Stability ball curl

3 x 15

A3

Shoulder Taps

3 x 10

B1

DB Pullover

3 x 10

B2

DB Reverse Lunge

3 x 10

B3

side plank dips

3 x 15

C1

tall kneeling band pull apart

3 x 15

C2

single leg squat

3 x 10

C3

weighted crunch

D

Rowing

1 x 500

Tuesday
Week 1 Day 3

A

Back Squat

3 x 8

B

Romanian Deadlift

3 x 10

C

Bulgarian Split Squat

3 x 12

D

Leg curl machine

E

Seated calf raise

3 x 10

F

Lying Leg Raise On Bench

3 x 15

Wednesday
Week 2 Day 4

A

Cardio

1 x 60:00

Wednesday
Week 2 Day 4

A

Military Press

3 x 8

B

Incline DB Bench Press

3 x 10

C

machine chest press

3 x 12

D

Cable lateral raise

3 x 15

E

Tricep Pushdown

3 x 10

F

Skull Crushers

3 x 12

Wednesday
Week 2 Day 4

A

Assisted pull up

15, 12, 12

B

Chest-Supported DB Row

15, 12, 12

C

DB Lateral Raise

15, 12, 12

D

cable curl

15, 12, 12

E

45 degree back raise

3 x 15

F

Barbell Push-Up

15, 12, 12

G

reaching sit up

3 x 15

Wednesday
Week 1 Day 4

A

Cardio

1 x 60:00

Wednesday
Week 1 Day 4

A

Military Press

3 x 8

B

Incline DB Bench Press

3 x 10

C

machine chest press

3 x 12

D

Cable lateral raise

3 x 15

E

Tricep Pushdown

3 x 10

F

Skull Crushers

3 x 12

Wednesday
Week 1 Day 4 ladies

A

Assisted pull up

15, 12, 12

B

Chest-Supported DB Row

15, 12, 12

C

DB Lateral Raise

15, 12, 12

D

cable curl

15, 12, 12

E

45 degree back raise

3 x 15

F

Barbell Push-Up

15, 12, 12

G

reaching sit up

3 x 15

Wednesday
Week 1 Day 4

A

Cardio

1 x 60:00

Wednesday
Week 1 Day 4

A

Military Press

3 x 8

B

Incline DB Bench Press

3 x 10

C

machine chest press

3 x 12

D

Cable lateral raise

3 x 15

E

Tricep Pushdown

3 x 10

F

Skull Crushers

3 x 12

Wednesday
Week 1 Day 4 ladies

A

Assisted pull up

15, 12, 12

B

Chest-Supported DB Row

15, 12, 12

C

DB Lateral Raise

15, 12, 12

D

cable curl

15, 12, 12

E

45 degree back raise

3 x 15

F

Barbell Push-Up

15, 12, 12

G

reaching sit up

3 x 15

Thursday
Week 2 Day 5

A1

hollow body flies

3 x 15

A2

Russian KB Swing

3 x 15

A3

Stir the Pot

3 x 10

B1

batwing row

3 x 10

B2

pendulum lunge

3 x 10

B3

Suitcase hold

3 x 30

C1

Face pull

3 x 15

C2

Wall Sit

1 x 0:30

C3

Band Walks

3 x 30

D1

DB Bicep Curls

21, 15, 9

D2

Skull Crushers

21, 15, 9

Thursday
Week 2 Day 5

A

Barbell Row

3 x 8

B

Lat Pulldown

3 x 10

C

Chest-Supported DB Row

3 x 12

D

Bent Over Rear Delt Fly

3 x 15

E

Chin-Up

3 x MAX

F

Incline curl

3 x 12

Thursday
Week 2 Day 5

A

Hack Squat

15, 12, 12

B

Sumo Deadlift

15, 12, 12

C

Romanian Deadlift

15, 12, 12

D

Incline DB Bench Press

15, 12, 12

E

rope pull over

F

Barbell Upright Row

15, 12, 12

G

Standing Calf Raise

3 x 15

Thursday
Week 1 Day 5

A1

hollow body flies

3 x 15

A2

Russian KB Swing

3 x 15

A3

Stir the Pot

3 x 10

B1

batwing row

3 x 10

B2

pendulum lunge

3 x 10

B3

Suitcase hold

3 x 30

C1

Face pull

3 x 15

C2

Wall Sit

1 x 0:30

C3

Band Walks

3 x 30

D1

DB Bicep Curls

21, 15, 9

D2

Skull Crushers

21, 15, 9

Thursday
Week 1 Day 5

A

Barbell Row

3 x 8

B

Lat Pulldown

3 x 10

C

Chest-Supported DB Row

3 x 12

D

Bent Over Rear Delt Fly

3 x 15

E

Chin-Up

3 x MAX

F

Incline curl

3 x 12

Thursday
Week 1 Day 5 ladies

A

Hack Squat

15, 12, 12

B

Sumo Deadlift

15, 12, 12

C

Romanian Deadlift

15, 12, 12

D

Incline DB Bench Press

15, 12, 12

E

rope pull over

F

Barbell Upright Row

15, 12, 12

G

Standing Calf Raise

3 x 15

Thursday
Week 1 Day 5

A1

hollow body flies

3 x 15

A2

Russian KB Swing

3 x 15

A3

Stir the Pot

3 x 10

B1

batwing row

3 x 10

B2

pendulum lunge

3 x 10

B3

Suitcase hold

3 x 30

C1

Face pull

3 x 15

C2

Wall Sit

1 x 0:30

C3

Band Walks

3 x 30

D1

DB Bicep Curls

21, 15, 9

D2

Skull Crushers

21, 15, 9

Thursday
Week 1 Day 5

A

Barbell Row

3 x 8

B

Lat Pulldown

3 x 10

C

Chest-Supported DB Row

3 x 12

D

Bent Over Rear Delt Fly

3 x 15

E

Chin-Up

3 x MAX

F

Incline curl

3 x 12

Thursday
Week 1 Day 5 ladies

A

Hack Squat

15, 12, 12

B

Sumo Deadlift

15, 12, 12

C

Romanian Deadlift

15, 12, 12

D

Incline DB Bench Press

15, 12, 12

E

rope pull over

F

Barbell Upright Row

15, 12, 12

G

Standing Calf Raise

3 x 15

Friday
Week 2 Day 6

A

Cardio

1 x 60:00

Friday
Week 2 Day 6

A

Trap Bar Deadlift

3 x 8

B

Leg Press

3 x 10

C

D

Stability ball curl

E

Walking Lunges

3 x 30

F

Leg press calves

G

Cable crunches

3 x 15

Friday
Week 1 Day 6

A

Cardio

1 x 60:00

Friday
Week 1 Day 6

A

Trap Bar Deadlift

3 x 8

B

Leg Press

3 x 10

C

D

Stability ball curl

E

Walking Lunges

3 x 30

F

Leg press calves

G

Cable crunches

3 x 15

Friday
Week 1 Day 6

A

Cardio

1 x 60:00

Friday
Week 1 Day 6

A

Trap Bar Deadlift

3 x 8

B

Leg Press

3 x 10

C

D

Stability ball curl

E

Walking Lunges

3 x 30

F

Leg press calves

G

Cable crunches

3 x 15

Saturday
Week 2 Day 7

A

Cardio

1 x 60:00

Saturday
Week 1 Day 7

A

Cardio

1 x 60:00

Saturday
Week 1 Day 7

A

Cardio

1 x 60:00

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