Venkon
Bodybuilding, Functional Fitness
Coach
Aurelio Segala
Features
4 sessions per week
Must use App app to view and log training
Team Training
4 sessions per week
Must use App app to view and log training
Team Training
Train With a Clear Plan
Stop guessing in the gym. ForgeLab gives you a structured plan so every session has a purpose and fits into a long-term progression.
Build Real Muscle and Strength
Heavy compound lifts combined with focused accessory work to drive hypertrophy and strength gains over time.
Progress Year-Round
ForgeLab is a rolling program that evolves through different training cycles, so your body keeps adapting and progressing throughout the year.
Smart Programming. No Guesswork
Heavy neural-focused lifting paired with high-rep accessory work, using block-style rep ranges and percentage-based training when needed.
Clear Guidance for Every Cycle
Each training cycle includes clear notes and intent, so you know what to focus on, how hard to push, and how to get the most out of the program.
Features
Programming 4 days per week
Structured 4-day strength and hypertrophy training with clear progression, heavy lifts, and focused accessory work for consistent long-term results.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 3 Day 1
A
Bench Press
6 x 5 @ 70, 72, 75, 77, 70, 70 %
B
Incline DB Bench Press
C
Pulley
3 x 10
D
Tricep Pushdown
4 x 15
E
DB Shrug
3 x 20
F
Cardio
1 x 15:00
Tuesday
Week 3 Day 2
A
Deadlift
4 x 5 @ 67, _ , _ , _ %
B
Barbell Lunge
3 x 7
C1
Weighted Chin Ups
C2
Barbell Upright Row
5 x 10
D
EZ Bar Curl
3 x 12
E1
Lat Machine Pulldown
E2
Leg Press Calf Raise
Thursday
Week 3 Day 4
A
Incline Bench Press
B
Dip
C
DB Lateral Raise
D
EZ Bar Skull Crusher
E
Barbell Shrug
3 x 20
F
Cardio
1 x 15:00
Friday
Week 3 Day 5
A
Leg Press
B
Leg Extension
C
Seated DB Press
D
EZ Bar Curl
E
Arnold Recovery Shake
FAQs
How many days per week do I need to train?
Is this a fixed program or does it change over time?
Is ForgeLab focused more on strength or hypertrophy?
Is ForgeLab suitable for beginners?
Is ForgeLab designed for competitive lifters?
ForgeLab is built around 4 training days per week. Sessions are usually structured in a 2–2 split, but scheduling can be adjusted to fit your week.
ForgeLab is a rolling program. Training evolves through different 4–6–8 week cycles across the year to keep progression moving and avoid plateaus.
Both. ForgeLab prioritizes hypertrophy first, supported by structured strength work on the main lifts. The balance changes slightly depending on the training cycle, but if you want hypertrophy you need strength
Is ForgeLab suitable for beginners?
ForgeLab is designed for intermediate lifters who want to train seriously, with a solid understanding of barbell training and basic movements. If you’re completely new to lifting, building foundational skills first will help you get more value from this program
ForgeLab is not intended for bodybuilding or powerlifting competition prep. It’s built to balance serious gym training with real life, for those who want consistent progress without living in the gym.
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