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Each monthly program includes four workout types: Push, Pull, Full Body, and Engine (conditioning). Push sessions focus on pressing and overhead movements; Pull sessions target rows, hinges, and pulling patterns; Full Body days combine compound lifts across all planes; and Engine sessions develop cardiovascular capacity and work capacity through functional conditioning work. Together they cover all major movement patterns and energy systems.

Sessions are designed to take 45–60 minutes. Managing your rest periods between sets is the primary lever for staying within that window. Warm-up and cool-down are not included in that estimate, so budget a few extra minutes on each end.

FORGED programs are written for a home gym with basic equipment — barbell, dumbbells, pull-up bar, kettlebell, and a bench — or any standard commercial gym. No specialty machines are required. Most movements have dumbbell or bodyweight substitutions if a piece of equipment isn't available.

Rest days are intentionally not programmed. You decide when to take them based on how your body feels, your schedule, and your recovery. A common approach is 3–4 training days per week with at least one rest day between harder sessions. Prioritize sleep, nutrition, and recovery the same way you prioritize training.

A new 4-week program is generated and published every month. Each program is built on progressive overload and periodization principles so that training stress increases appropriately week over week. Previous months remain available so you can revisit or repeat any program.