Workout Programs
Structured, progressive workout programs grounded in exercise science. Whether your goal is raw strength, lean muscle, or fat loss — there is a Forme program built for it.
Strength
A progressive overload strength program built around the foundational barbell lifts. Develop elite-level strength in the squat, deadlift, bench press, and overhead press.
Duration
12 weeks
Frequency
4 days/week
Level
Intermediate–Advanced
Fat Loss
A high-intensity fat loss program combining resistance training and metabolic conditioning. Preserve muscle while stripping body fat with precision.
Duration
8 weeks
Frequency
5 days/week
Level
Beginner–Intermediate
Muscle Building
A science-based hypertrophy program designed to maximize muscle growth through optimal volume, frequency, and progressive overload.
Duration
16 weeks
Frequency
5 days/week
Level
Intermediate
Minimal Equipment
A full-body program requiring minimal equipment. Perfect for travel, home training, or hotel gyms. No excuses, no compromises.
Duration
8 weeks
Frequency
3–4 days/week
Level
All Levels
Work with a Forme coach to get a fully personalized program built around your specific goals and schedule.
