Leaner, Curvier, stronger and more fit. That's what's waiting for you if you're ready to be FORGED.
Forged Female is the blueprint to achieving the body you want, and it comes with a community of like-minded people and a coach who is always there to help guide you towards your goals.
Women usually have different goals than men.. more emphasis on the Glutes and lower body, less emphasis on "bulking up," etc...
In Forged Female, we typically dedicate 2-3 days/week to the lower body and Glutes.
Working in progressive training blocks of 6-12 weeks, we can shift our focus and keep the training fun and enjoyable while continuing to drive results.
You will not get "bulky" in this program... You'll get curvier, leaner, stronger and more fit.
All of your training will be mapped out weekly, and every segment comes with a video demo and coach's instructions. All for less than the price of 1/2 hour with a personal trainer!
Come join countless others who have achieved great results in this program. We'll be waiting.
-Coach Mike
A1
4-Way Dead Bug
3 x 8
A2
Sumo Walks (banded)
3 x 20
B
Barbell Deadlift
4 x 5
C
Back Extension (Glute Focus)
15, 20, 20
D1
Deficit Curtsy Lunge
4 x 10
D2
Heels elevated goblet squat
4 x 12
E
Glute Kickback Machine
3 x 12
F
Cardio - Intervals
1 x 8:00
A
Upper Body Prep/Warm up Series
1 x 1
B1
DB Bench Press
4 x 12
B2
Inverted Rows
4 x 12
C1
Lat Pulldown - Reverse Grip
4 x 12
C2
Push-Up
4 x 12
D1
Sir Charles Lateral Raise
3 x 12
D2
Incline Curls
3 x 12
E
Band Resisted Crunches
1 x 100
A
Cardio
A
Box Jump
1 x 20
B
Bulgarian Hops
2 x 8
C
Bulgarian Split squat
4 x 8
D
Lateral Step Ups
12, 10, 10
E1
DB Jump Squat
3 x 8
E2
Jump Squat
3 x 10
E3
DB Walking Lunges
3 x 20
F
Seated Hamstring Curl
2 x 15
A
Pull up/Pull down
3 x MAX
B
Seated DB Press
10, 10, 8, 8
C
DB Upright Rows
15, 12, 12
D
Face Pulls
20, 15, 15, 12
E
Hinging Straight Arm Pulldown
3 x 15
F
Side Plank Crunch
3 x 10
A1
Russian KB Swing
1 x 100
A2
Rest
1 x 2:00
A3
Cardio
1 x 100
B
Walk
A
Rest
My history as a trainer and an athlete is diverse. I've run old-school style boot camps on the sand, trained athletes across various sports (football, Special-Ops Candidates, MMA), and spent time as a group fitness instructor. Former Infantryman in the US Army and Federal LEO. My goal is to design the highest level programming for you and to get you results.
Forged Female can help you reach that vision you have for yourself.. We offer the blueprint, you bring the effort, and the results speak for themselves.
Start My 7-Day Free TrialFormer College Athlete, mom
Verified Athlete"I've gotten consistently stronger and have transformed my figure. I used to just run all the time, but training with a plan has made all the difference."
Bikini Bodybuilding Competitor, Nurse,
Verified Athlete"Really like that I don't have to think about what I'm going to do, I like having a plan. I've gotten stronger and built muscle and look forward to the workouts."
When you join a team you’re getting more than programming, you’re joining an online community.