Eight weeks of clearly written leg workouts. Start with one working set per movement, build gradually and repeat a week when needed.

Training goal

Build leg strength, muscle, stability and controlled everyday movement.

Difficulty / route

Beginner / returning; begin with light resistance and learn the setup

Your schedule

3 nonconsecutive days / week · usually 40–60 minutes; early one-set weeks can be shorter

• Day A — Quad Forge
• Day B — Posterior Forge
• Day C — Total Leg Forge
• Leave at least one rest day between workouts.

Equipment

Dumbbells, a stable bench or chair, low step, resistance bands with appropriate fixed anchors and cuffs, and secure hand support.

What’s included

59-page printable PDF, 24 workouts, seven required movements per day, scheduled optional eighth movement, START/FINISH images, easier Forge Swaps, warm-ups, comparison checks and tracking. Matching exercise-library instructions and muscle maps.

Progress only with controlled form and comfortable recovery. Optional work is never required. Use within balanced whole-body training; account for overlapping leg work when combining programs.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week seated total-body fitness starter for older adults and people whose knee or hip limitations make conventional workouts difficult. Each week is written out in plain language. Familiar movements repeat, with gradual changes only when comfortable.

Training goal

Build whole-body strength and comfortable movement, with extra attention to the legs.

Difficulty / route

Older adults / returning to movement; individual suitability matters

Your schedule

3 nonconsecutive days / week · about 15-30 minutes, with extra rest as needed

• Day A — Thighs, chest, back, calves, arms and core
• Day B — Hip movement, chest, back, shoulders, arms and core
• Day C — Legs, hips, chest, back, arms and trunk control
• Leave at least one rest day between workouts. Repeat a week when needed.

Equipment

A firm nonslip chair without wheels, a light resistance band and light dumbbells or secure water bottles. Secure chair armrests are required for the optional assisted stand. No kneeling or floor work.

What’s included

24 full-body workouts across eight explicit weeks; 58-page illustrated PDF; START/FINISH images beside instructions and amounts; short seated option; gentle Forge Swaps at the back; warm-ups, easy finishes, weekly print guide, tracking and basic eating guidance.

Volunteer review edition. This is general fitness, not individualized rehabilitation or a tested promise of restored independence or weight loss. Recent surgery, joint restrictions, repeated falls or unexplained weakness need care-team guidance. All workouts can remain seated; standing is optional.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

The final Forge45 strength level: twelve weeks, eight required slots per workout, three progressive blocks and lighter Weeks 4, 8 and 12.

Training goal

Build advanced strength, muscle and repeatable training capacity.

Difficulty / route

Experienced lifters; complete Iron Forge or equivalent

Your schedule

5 lifting days / week · Thursday and Sunday recovery

• Monday — Push + calves
• Tuesday — Pull + trunk
• Wednesday — Legs / quad emphasis
• Friday — Upper muscle
• Saturday — Lower / posterior chain

Equipment

Full gym: barbell and rack with safeties, dumbbells, adjustable bench, cables and leg machines. Listed swaps replace individual slots; meaningful external resistance is required.

What’s included

60 complete workouts with same-page START/FINISH images, precise weekly doses, baseline/retest, six result cells, nine specialization choices and limited optional intensity. PDF: 82 pages, approximately 18.4 MB; four swap guides per page.

Choose base, specialization or intensity mode per four-week block. Never combine modes. Advanced readiness and recovery are required; assignment is subject to approval.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week next step after a strength foundation, designed with adults 40+ in mind. Train upper and lower body twice weekly, build controlled reps and track repeatable progress.

Training goal

Build strength and muscular development with a repeatable four-day split.

Difficulty / route

Resistance-training foundation

Your schedule

4 days / week · about 55–75 minutes

• Monday — Upper A: chest, back and arms
• Tuesday — Lower B: legs and core
• Thursday — Upper C: shoulders, back, chest and arms
• Friday — Lower D: legs, posterior chain and core

Equipment

Full gym; dumbbells, a stable bench and bands; or bands, secure anchors, stable support and a loadable bag.

What’s included

32 sessions, seven required slots per day and at most one optional choice. START/FINISH guides, illustrated Forge Swaps, Week 5 accessory changes, a lighter Week 8, baseline comparisons and training logs. PDF: 70 pages, approximately 16.8 MB.

Equipment routes replace the matching slot. Optional work is skipped in Week 8; meaningful external resistance is required for pulling and grip.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week starting point for adults beginning or returning to strength training, with the Forge45 focus on practical fitness for 40+. Learn familiar movements, record your progress and build consistency.

Training goal

Build a repeatable full-body strength foundation.

Difficulty / route

Beginner / returning

Your schedule

3 nonconsecutive days / week

• Day A — Upper body
• Day B — Lower body + core
• Day C — Full body
• Optional fourth day — 15–25 minutes of easy movement

Equipment

Gym, home and limited-equipment routes. Depending on the route: dumbbells, resistance bands with secure rated anchors, a stable chair or bench, a low step and a securely loaded backpack.

What’s included

Six required exercises per session, plus at most one optional choice in Weeks 1–7. Selected accessories change from Week 5; Week 8 is lighter, returns to baseline movements and skips optional exercises. Includes Forge Swaps, warm-ups, assessments and tracking.

A completely equipment-free setup does not provide equivalent pulling resistance.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week Level 3 progression above Strength Forge. Eight required exercises per lifting day, heavier priority lifts, focused muscle-building work, carries and grip with a midweek recovery day.

Training goal

Increase strength, muscular development and repeatable training capacity before Beast Forge.

Difficulty / route

Established resistance-training experience

Your schedule

4 lifting days + 1 recovery day / week · about 75–95 minutes per lift

• Monday — Day A: Upper strength
• Tuesday — Day B: Lower strength
• Wednesday — Day C: Active recovery
• Thursday — Day D: Upper muscle
• Friday — Day E: Lower muscle + carries

Equipment

Full gym; home dumbbells, adjustable stable bench and bands; or bands, rated anchors, ankle cuff, stable support and a securely loaded bag. Meaningful external resistance is needed for pulling and legs.

What’s included

32 lifting sessions plus 8 recovery sessions. START/FINISH images on each workout page; illustrated Forge Swaps in back. Exact weekly doses, optional work in Weeks 3–4 and 6–7, lighter Weeks 5 and 8, assessments and logs. PDF: 65 pages, approximately 34 MB (32.4 MiB).

Complete Strength Forge or show equivalent technique and recovery. Replacements keep their slot’s set count and use their own stated dose. Existing workout history stays saved.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

Eight weeks of full-body training designed with adults 40+ in mind. Choose the approved Foundation, Standard or Advanced track to suit your current ability, technique and recovery.

Training goal

Build strength and consistency using your bodyweight.

Difficulty / route

Foundation / Standard / Advanced

Your schedule

3 days / week, with rest days between

• Day A — Full Body A
• Day B — Full Body B
• Day C — Full Body C
• Optional recovery routine

Equipment

Clear floor space, a sturdy chair, a wall and a towel. A mat is optional. No weights or gym membership required.

What’s included

24 workouts, START/FINISH illustrations, easier and harder Forge Swaps, timed holds, progression guidance, warm-ups, starting assessment, weekly check-ins and final retest.

The towel row uses self-resistance rather than externally loaded pulling.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

Move. Breathe. Recover. An eight-week beginner yoga and mobility practice designed with adults 40+ in mind. Chair support, smaller ranges and seated alternatives help you practice at your own pace.

Training goal

Practice mobility, balance, gentle strength and recovery.

Difficulty / route

Beginner, with supported options

Your schedule

3 days / week · about 15–30 minutes

• A weekly mix of mobility
• Balance + gentle strength
• Recovery
• A 10-minute practice option is available

Equipment

A firm, stable chair without wheels, clear space and a mat if you choose floor work. Floor work is optional.

What’s included

24 guided sessions, 24 numbered movement swaps with specific doses, breathing cues, chair-support instructions, warm-ups, slow finishes, practice trackers and starting/final check-ins.

The tester app records actual practice minutes. Follow the assigned PDF for individual poses, options and timing.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week next step after Flow Forge Beginner. Day A teaches a breath-linked standing flow, Day B develops balance and core control, and Day C stays gentle for mobility and recovery.

Training goal

Build controlled standing flows, supported balance and introductory trunk strength.

Difficulty / route

After beginner yoga or equivalent experience; supported options remain available

Your schedule

3 sessions / week · 10-35 minutes depending on day, week and chosen dose

• Day A — Standing Flow
• Day B — Balance + Core
• Day C — Mobility + Recovery
• Lighter Weeks 4 and 8; a third round/set is conditional in Weeks 5-7.

Equipment

Mat, solid wall, nonslip floor, firm chair without wheels, towel or knee pad, and a fixed counter for supported Warrior III and the standing toe-slide swap.

What’s included

47-page illustrated tester PDF; 24 sessions; 18 movement guides and 18 pictured Forge Swaps; START/FINISH images; muscle maps and instructions in the app; progress tracking, a short fallback practice and a Week 8 check-in.

Coming soon for public purchase. Tester applications are open; assignment requires approval and an agreement. General fitness education; follow individual restrictions and use the listed alternatives.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week specialization using familiar lifts, varied supporting exercises and optional grip work. Choose the Standard or Reduced beginner/add-on route and track progress across 24 sessions.

Training goal

Prioritize biceps, triceps, forearms and grip.

Difficulty / route

Basic resistance experience; reduced route available

Your schedule

3 nonconsecutive days / week · about 25–40 minutes

• Day A — Arms
• Day B — Arms
• Day C — Arms
• Reduced route omits optional work

Equipment

Main workouts use dumbbells, an EZ-bar or barbell, benches and cables. Illustrated alternatives include dumbbell, resistance-band and bodyweight options.

What’s included

START/FINISH exercise pictures, illustrated equipment swaps, sets, rep ranges, rest and technique cues, warm-up and recovery guidance, assessments, grip-endurance check, weekly check-ins and final retest.

Use within balanced whole-body training. Adjust overlapping arm work when combining programs. Extra sets and equipment changes can take longer.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week beginner-friendly core and abs system for adults starting, returning to exercise or strengthening the foundation that supports everyday movement and future training.

Training goal

Build practical core strength, stability and movement control.

Difficulty / route

Beginner / returning

Your schedule

3 days / week

• Day A — Core training
• Day B — Core training
• Day C — Core training

Equipment

Floor space and a mat; stable elevated support for applicable swaps. The approved sessions also include a resistance band with a secure anchor for Pallof presses and a suitable weight for suitcase holds.

What’s included

Guided workouts, START/FINISH demonstrations, beginner-friendly modifications, progression guidance, form tips and progress tracking.

Follow the assigned exercise and equipment instructions; choose the listed modification when needed.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.

An eight-week standalone core program after Core Forge Foundation. Four focused workouts combine loaded abdominal work, anti-extension, anti-rotation and lateral stability. Wednesday is rest or easy active recovery; there is no fifth workout.

Training goal

Build core strength, abdominal development, bracing and movement control.

Difficulty / route

Intermediate; complete Core Forge Foundation or show equivalent control

Your schedule

4 workouts / week · about 30-50 minutes; later workouts may take longer

• Monday — A: Bracing + anti-extension
• Tuesday — B: Abdominal strength
• Wednesday — Rest / easy active recovery
• Thursday — C: Anti-rotation + lateral stability
• Friday — D: Combined core strength
• Weekend — Rest; Week 8 reduces the training dose.

Equipment

Cable station, stable bench, captain’s chair, ab wheel, mat or knee pad, carry weights and a snug vest when ready. Pictured band and bodyweight substitutions are included.

What’s included

45-page illustrated PDF, 32 workouts, five required movements per workout, 13 main guides, 15 pictured Forge Swaps, warm-ups, baseline/retest, progression rules and tracking. Matching exercise instructions and focused muscle maps in the app.

Coming soon for public purchase. Accepting volunteer testers; assignment requires approval and an agreement. Weeks 5-7 fourth sets are earned, not automatic. Follow the listed readiness checks and recovery guidance.

You can also express interest in additional programs on the application. Each assignment requires Forge45 approval.