Forge Strength & Conditioning
Mark Tabaka
Strength & Conditioning, Bodybuilding🔥 FORGE: Strength & Conditioning
This isn’t just another workout plan. FORGE is a 5-day-a-week program designed to build lean muscle, cut fat, and unlock the physique you’ve always wanted without wasting time on fluff. Each session runs 60–75 minutes, giving you the perfect mix of strength training, conditioning, and bodybuilding-style work that actually delivers results.
The goal isn’t to overwhelm you, it’s to guide you. Every workout is structured, challenging, and easy to follow, whether you’re a seasoned lifter or just getting serious about your training. You’ll push hard, but never beyond what you can handle.
Expect hypertrophy focused lifts for muscle growth, progressive overloads, conditioning to keep you lean, and one active recovery day built around stretching and mobility so your body stays healthy and ready to go week after week.
🚀 This program is for people who want more than just a “workout.” It’s for people who want to look strong, feel confident, and become their best selves.
Time to add size. Time to lean out. Time to build the body you’ve been chasing. FORGE starts now.
Warm Up
A
2 rounds 1:00 row or ski 12 tall plank shoulder taps (ea. side) 9 scapular push ups 6 tempo push ups *if no ski or row perform 15 med ball slams
B
Barbell Incline Bench Press
5, 3, 1, 5, 3, 1 @ 72.5, 77.5, 82.5, 75, 80, 85 %
C
Pull-Up
1 x MAX
D1
DB Bench Press
3 x 8
D2
1-Arm DB Row
3 x 8
E1
Cable Chest Fly (low to high)
3 x 12
E2
Lat Pull Down (neutral grip)
3 x 12
Circuit
F
Every 2:00 x 5 sets 12 DB flat bench max calorie run -rest 1:00- Every 2:00 x 5 sets 12 incline chest supported DB rows max calorie ski erg -rest 1:00- Every 2:00 x5 sets 12 deficit push ups max calorie row Notes: -choose weights on each section where it feels like RPE 8 -after your perform the exercise in the remaining time within the 2 minutes you will accumulate calories on the specific cardio machine. -if set up is hard or do not have the certain cardio, then its okay just to do the same cardio for each section
Warm Up
A
1 round :60s banded hip flexor stretch (ea. side) 20 banded clam shell (ea. side) :60s banded fire hydrant ISO hold (ea. side) then... 2 sets 10 barbell back squats *tempo 3.2.X.0 3sec lower 2sec pause X fast up 0sec pause at top
B
Back Squat
1, 20
Circuit
C
For total reps: 1:00 max set of V-Ups -rest 2:00 50% of your max set -rest 1:00 50% of your max set -rest 1:00 25% of your max set -rest :30s 25% of your max set -rest :30s 25% of your max set -rest :30s 25% of your max set Notes: lets say your max set is 50 reps -rest for 2:00 after this complete 25 reps -rest 1:00 complete 25 reps -rest 1:00 complete 12 reps -rest :30s ect... -enter in your max reps you got from the 1:00 max reps -this will be retested at a later date to see improvement
D1
Abduction Machine
3 x 12
D2
KB Side Bend
3 x 15
E1
Calf Raise
3 x 15
E2
Single Leg Extension
3 x 8
Circuit
F
For Total Time: 21 calorie row 21 goblet squats 21 cal row 21 squat jumps -rest 2:00 15 cal row 15 DB walking lunges (ea. leg) 15 cal row 15 stationary jumping lunges (ea. leg) -rest 1:00 9 cal row 9 DB thrusters 9 cal row 9 DB front squats Notes: -choose weights at RPE 7 -you can sub in the row for a run (400m, 300m, 200m)
Warm Up
A
3 sets 15 band pull a parts (under hand grip) 10 dual DB upright rows 8 single DB shoulder press (ea. side)
B
Shoulder Press
8, 5, 5, 5
C1
DB Lateral Raise
3 x 12
C2
Standing DB Upright Row
3 x 10
D1
Seated Arnold DB Press
3 x 8
D2
Bent Over Rear Delt Fly
3 x 12
E1
Preacher Curl
3 x 10
E2
DB Overhead Tricep Extension
3 x 10
Circuit
F
4 total sets 2-2-2-3 minute AMRAPs / rest 1:00 between sets 12 med ball slams 10 DB push press 8 single DB overhead extension max rep alternating DB hammer curls -score is your total reps accumulated on the Hammer curls FLOW: round 1 AMRAP x2:00 complete the 12-10-8-max reps then rest 1:00 round 2 AMRAP x2:00 complete the 12-10-8-max reps then rest 1:00 -the final round is at 3 minutes since you will be fatigue and will need some extra time to take small rest breaks within the 3 minute window
Recovery
A
Stretching & Mobilizing movements
Spend 10:00-15:00 of... | Stretching & Mobilizing movements | ***NEW*** -this youtube link below this will have a TON of stretching and mobilizing movements!! Click on the link and pick and choose want you need specifically to improve your mobility youtube.com/@movementcollectivechiro/shorts Banded front rack stretch youtube.com/shorts/Bwa_QqfSD_g KB Hip Opener youtube.com/shorts/cJPfFvXDChg Banded Frog Stretch (for tight hips) youtube.com/watch?v=wDLCNbpHCs0 Thoracic Spine Can Opener youtube.com/watch?v=-IukiEMbs08 Shoulders, triceps, lats, hip routine stretches youtube.com/watch?v=17urKZteRJg Air Plane Hip Opener youtube.com/shorts/U5f8h7FDEa0
Warm up
A
3 sets 20 plate russian twist (total) :10sec overcoming ISO deadlift @shin height 8 KB swings 8 push ups
B
Deadlift
8, 4, 2, 1, 2, 4, 8 @ 60, 70, 80, 85, 80, 70, 60 %
C1
DB Step Up
3 x 8
C2
Dual DB RDL
3 x 10
D1
Goblet Squat
3 x 12
D2
GHD Hip Extension
3 x 10
Circuit
E
4 rounds 10 tall kneeling landmine rotations (ea. side) 10 ab roll outs -rest 1:00
Circuit
F
AMRAP x12:00 1 dual DB deadlift 5 pull ups + 10 push ups + 15 air squats 2 dual DB deadlifts 5 pull ups + 10 push ups + 15 air squats 3 dual DB deadlifts 5 pull ups + 10 push ups + 15 air squats 4 dual DB deadlifts 5 pull ups + 10 push ups + 15 air squats ect... -you keep adding 1 deadlift after every round -the 5-10-15 stay the same every round suggested weights males: 70/50/35 females: 50/35/20 -your score is total reps accumulated in the 12 minutes
A1
DB Incline Fly
3 x 15
A2
Incline DB Skull Crusher
3 x 12
B1
Prone Machine Hamstring Curl
3 x 15
B2
DB Single Leg Deadlift
3 x 8
C1
Seated Row
3 x 12
C2
Standing DB Reverse Curl
3 x 10
Conditioning
D
200 Cal Airdyne
Perform 200 Cal on Airdyne.
Mark Tabak
ISSA Certified Graduated with a bachelors degree in Exercise Science Over 6 years of writing strength & Conditioning work outs
When you join a team you’re getting more than programming, you’re joining an online community.
Forge Strength & Conditioning
Forge Strength & Conditioning
Forge Strength & Conditioning
