Forged in Fortitude
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Weighted Wide Grip Pullups | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | T-Bar Row | 3 | 5–8 reps | — |
| Superset | ||||
| 3A | Pullover (Dumbbell) | 2 | 6–10 reps | — |
| 3B | Kelso Shrug | 2 | 6–10 reps | — |
| Superset | ||||
| 4A | Incline Curl (Dumbbell) | 3 | 5–8 reps | — |
| 4B | Hammer Preacher Curl | 3 | 5–8 reps | — |
| Superset | ||||
| 5A | DB Wrist Extensions | 2 | 8–12 reps | — |
| 5B | DB Wrist Flexions | 2 | 8–12 reps | — |
| 5C | Concentration Curl | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | Overhead Press (Barbell) | 3 | 5–8 reps | — |
| 3 | Single Arm Pec Deck | 3 | 5–8 reps | — |
| 4 | Chest Dips | 2 | 5–8 reps | — |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 6–10 reps | — |
| 5B | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Single Arm Tricep Extension (Cable) | 3 | 6–10 reps | — |
| 6B | Single Arm Rear Delt Fly (Cable) | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | Standing Calf Raise | 3 | 6–10 reps | — |
| 3 | Unilateral Leg Extensions | 3 | 5–8 reps | — |
| 4 | Back Extension (Weighted) | 2 | 6–10 reps | — |
| 5 | Weighted Hanging Leg Raises | 3 | 10–15 reps | — |
| Superset | ||||
| 6A | Weighted Neck Flexions | 2 | 8–12 reps | — |
| 6B | Weighted Neck Extensions | 2 | 8–12 reps | — |
| 6C | Weighted Neck Lat Flexions | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Weighted Neutral Grip Pullups | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | T-Bar Row | 3 | 5–8 reps | — |
| Superset | ||||
| 3A | Pullover (Dumbbell) | 2 | 6–10 reps | — |
| 3B | Y Raise (Dumbbell) | 2 | 6–10 reps | — |
| Superset | ||||
| 4A | Bicep Curl (Cable) | 3 | 5–8 reps | — |
| 4B | Cable Cross Body Curls | 3 | 5–8 reps | — |
| Superset | ||||
| 5A | DB Wrist Extensions | 2 | 8–12 reps | — |
| 5B | DB Wrist Flexions | 2 | 8–12 reps | — |
| 5C | Alternating Dumbbell Curl | 1 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | Overhead Press (Barbell) | 3 | 5–8 reps | — |
| 3 | Single Arm Pec Deck | 3 | 5–8 reps | — |
| 4 | Chest Dips | 2 | 5–8 reps | — |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | 6–10 reps | — |
| 5B | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Cable Unilateral Tricep Pushdowns | 3 | 6–10 reps | — |
| 6B | Single Arm Rear Delt Fly (Cable) | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 8–15 reps | @6 |
| 3 | 5–8 reps | @10 | ||
| 2 | Seated Hamstring Curl | 3 | 6–10 reps | — |
| 3 | Leg Press | 2 | 5–8 reps | — |
| 4 | Standing Calf Raise | 3 | 6–10 reps | — |
| 5 | Seated Cable Crunch | 3 | 8–12 reps | — |
| 6 | Weighted QL Lifts | 2 | 5–8 reps | — |
| Superset | ||||
| 7A | Weighted Neck Flexions | 2 | 8–12 reps | — |
| 7B | Weighted Neck Extensions | 2 | 8–12 reps | — |
| 7C | Weighted Neck Lat Flexions | 2 | 8–12 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Forged in Fortitude is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Forged in Fortitude is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Forged in Fortitude is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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