Forge Tribe
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!
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
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
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
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
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
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
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
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
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
A
Cardio
1 x 60:00
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
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
A
Cardio
1 x 60:00
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
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
A
Cardio
1 x 60:00
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
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
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
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
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
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
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
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
A
Cardio
1 x 60:00
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
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
A
Cardio
1 x 60:00
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
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
A
Cardio
1 x 60:00
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
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
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
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
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
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
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
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
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
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
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
A
Cardio
1 x 60:00
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
A
Cardio
1 x 60:00
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
A
Cardio
1 x 60:00
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
A
Cardio
1 x 60:00
A
Cardio
1 x 60:00
A
Cardio
1 x 60:00
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