FORGETRAINING

Programs

Choose your training

Three programmes, each four weeks deep. Switch at any time — your logged sessions stay with each programme.

FLAGSHIP

“Complete performance training”

Frequency
5 days / week
Session
75–100 min
Progress
0 / 20

Strength, Olympic lifting, gymnastics and a serious aerobic engine — programmed together. For athletes with 75–100 minutes who want to be good at everything.

StrengthOlympic liftingGymnasticsEngineMixed-modal

Block 01 — Foundation

  1. WEEK 1

    Accumulate

  2. WEEK 2

    Build

  3. WEEK 3

    Intensify

  4. WEEK 4

    Deload

  • MON · Lower Strength + Engine
  • TUE · Upper Strength + Gymnastics
  • WED · Aerobic Engine + Trunk
  • THU · Olympic Lifting + Posterior Chain
  • FRI · Full-Body Strength + Long Conditioning
Preview

60

“Performance training in one hour”

Frequency
5 days / week
Session
~60 min
Progress
0 / 20

The essentials of performance training in 60 minutes: one main lift or skill, one meaningful conditioning piece, and accessories paired into rest periods.

StrengthConditioningEngineEfficiency

Block 01 — Condensed Foundation

  1. WEEK 1

    Accumulate

  2. WEEK 2

    Build

  3. WEEK 3

    Intensify

  4. WEEK 4

    Deload

  • MON · Squat + Short Engine
  • TUE · Press + Pull
  • WED · Engine
  • THU · Hinge + Power
  • FRI · Olympic + 20-Minute Grind
Preview

BODYBUILDING

“Build muscle. Train with intent.”

Frequency
5 days / week
Session
60–75 min
Progress
0 / 20

A five-day hypertrophy split built on progressive overload: compound lifts, cables, isolation work in lengthened positions, and deliberate proximity to failure.

HypertrophyProgressive overloadRIRCables & isolation

Block 01 — Hypertrophy Accumulation

  1. WEEK 1

    Introduce · 3 RIR

  2. WEEK 2

    Overload · 2 RIR

  3. WEEK 3

    Peak · 1 RIR

  4. WEEK 4

    Deload · 4 RIR

  • MON · Push
  • TUE · Lower A
  • WED · Pull
  • THU · Lower B
  • FRI · Upper / Arms
Preview