FORGE FIT
Strength & Conditioning
Coach
Ciara Williams
Features
5 sessions per week
Must use App app to view and log training
Team Training
5 sessions per week
Must use App app to view and log training
Team Training
Strength
Watch your strength progress and increase overtime through consistent workouts and exercises that build strength.
Gains
Through a consistent plan, you will see gains, definition of muscles and improved body composition.
Improved Endurance & Body Fat
Cardiovascular exercise is necessary for heart health and to drop body fat and or stay lean. This plan incorporates cardio exercises to help you achieve this.
Features
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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 coaches and team will push you harder, know you better & keep you going longer, all through an app.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower (Glute 1)
A
Hip Thrust
B
Back Squat
C
Romanian Deadlift
D
Bulgarian Split Squat
E
Glute Kickback - Cable
Monday
Upper 1B
A
DB Bench Press
8, 10, 8
B
Seated Row
8, 10, 6
C
Shoulder Press
6, 8, 8
D
Lat Pulldown
10, 8, 8
E
Tricep Pushdown
3 x 10
Monday
Cardio
A
Cardio
1 x 45:00
Wednesday
Lower 2
A
Hip Thrust
3 x 8
B
Walking Lunges
3 x 20
C
Belt Squat
8, 6, 8
D
Step-Ups
3 x 12
E
Hyperextension
12, 10, 8
Wednesday
Cardio - Sprints
A
Cardio - Sprints
8 x 00:30
Thursday
Upper 3
A
Chest Press
10, 8, 8
B
DB Lateral Raise 2-1-1
12, 10, 8
C
Bent Over DB Row
3 x 10
D
Reverse Fly with Pronated Grip
8, 10, 8
Friday
Conditioning Circuit
A
KB Figure 8
20, 16, 24
B
American KB Swing
3 x 10
C
Goblet Squat
3 x 10
D
DB Snatch
3 x 8
E
V-Ups
3 x 12
F
Calf Raise
3 x 20
Friday
Cardio Block/or Circuit
A
Cardio
1 x 60:00
FAQs
Do I need to be a pro?
Can this program be done at home.
How long is the program.
No. This is an intermediate plan, but beginners are get in as well. There may be a learning curve, but you will learn and get better over time.
It's possible, but this plan is built for those who have access to gym equipment. You could modify your exercises to do them at home.
This program will be ongoing. We will have phases/cycles (6-10 weeks), where you could join in at the start of a cycle. But that is not necessary.
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