Forge Fitness AI
by Rapoport
J
Tuesday • Week 2 of 4 • May 2026
Today — Tuesday
Upper Body + Core
4 pairs • 5 sets • 10 reps • ~48 min
7
Sessions this month
4
Week streak
209
Exercises in DB
3
Saved workouts
This Week
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M
Monday — Full Body
Chest + Squat • Pull + RDL • Vary • Abs
T
Tuesday — Full Body + Rehab
Biceps • Triceps • McGill Big 3 • Prehab
Today
W
Wednesday — Full Body
Chest + Squat • Pull + RDL • Vary • Abs
Th
Thursday — Full Body + Rehab
Biceps • Triceps • McGill Big 3 • Prehab
Rehab day
F
Friday — Full Body
Chest + Squat • Pull + RDL • Vary • Abs
Sa
Saturday — Optional
Active recovery or extra session
Su
Sunday — HIIT & V02Max
5 exercises • ~25 min • VO2Max protocol
HIIT
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AI is designing your workout...
Applying exercise science principles
Analyzing goals & history
Selecting exercise count & rep scheme
Building pairs using your formula
Writing science rationale
Final variety check
FORGE HIIT
Sunday • VO2Max Protocol • ~25 min
VO2Max protocol: 20s work / 10s rest (Tabata 1996). 5 exercises × 8 rounds = ~27 min. Tabata training produces greater VO2Max gains than moderate-intensity cardio in equal time.
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