Forge (Full Body Hypertrophy / Hybrid Training)
Full Body 3x per week with an emphasis on upper body. Running / Cycling / cross training on off days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 0 reps |
| 2 | Pull-Up (Weighted) | 3 | 0 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 3B | Hanging Leg Raise | 3 | 0 reps |
| Superset | |||
| 4A | Overhead Extension (EZ Bar) | 2 | 0 reps |
| 4B | Bicep Curl (Dumbbell) | 2 | 0 reps |
| Superset | |||
| 5A | Leg Extension | 3 | 0 reps |
| 5B | Seated Hamstring Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 0 reps |
| 2 | Deadlift (Barbell) | 3 | 0 reps |
| 3 | Chest Supported Row (Machine) | 3 | 0 reps |
| 4 | Chest Supported Y Raise | 3 | 0 reps |
| Superset | |||
| 5A | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps |
| 5B | Preacher Curl (Barbell) | 2 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 0 reps |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 4A | Lat Pulldown | 2 | 0 reps |
| 4B | Pec Deck (Machine) | 2 | 0 reps |
| Superset | |||
| 5A | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 5B | Incline Curl (Dumbbell) | 2 | 0 reps |
| 6 | Hanging Leg Raise | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Forge (Full Body Hypertrophy / Hybrid Training) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Forge (Full Body Hypertrophy / Hybrid Training) is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Forge (Full Body Hypertrophy / Hybrid Training) 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.
Get started
