Hybrid weekly split
Most days are compound strength work. One or two sessions are dedicated conditioning circuits — scaled to your schedule.
Functional conditioning
Strength plus circuits — more work in less time
ForgeRep is a functional conditioning app that builds real programs — not random WOD generators. Compound strength days, structured circuits, AMRAP time caps, and optional metabolic finishers on other goals.
Generic training terms only — ForgeRep is not affiliated with any branded mixed-modal gym franchise.
Example week · 4 sessions
- Strength A — squat, push, pull
- Strength B — hinge, press, pull
- Conditioning — 4 rounds · mixed circuit
- Strength C + 5 min finisher AMRAP
Built for mixed-modal training
Program logic lives in ForgeRep's evidence engine — never LLM-generated workouts. Every circuit cites volume and recovery rules from the knowledge base.
Fixed rounds + AMRAP
Build work capacity with structured round targets, then push pace on time-capped AMRAP days when you're ready.
Metabolic finishers
On strength-focused goals, optional short finishers cap the session without replacing your main lifts.
Offline in the gym
Log circuits and sets without signal. ForgeRep syncs when you're back online — same PWA as the rest of the app.
How it works
01
Pick Functional conditioning
Choose it as your primary goal in onboarding — available for ages 13+ with the same evidence engine as every other path.
02
Get a hybrid plan
Programs mix squat, push, hinge, and carry patterns on strength days, plus mixed-modal circuits matched to your equipment.
03
Train and track
Run warm-ups, lifts, circuits, and finishers in one flow. See weekly volume and habit score when you opt into community.
Ready to train smarter?
Free tier includes program generation, offline logging, and nutrition tracking. Upgrade for 90-day projections, analytics, and community when you need them.
Also read our functional conditioning guide