Forge District
Strength training for people with jobs
Coached barbell sessions from 06:00, showers that work, and a program that respects your calendar. Twelve-week blocks, measured results.
The timetable
This week on the floor
Spots update as bookings land. Demo data — your template reads from its own API.
| Class | When | Coached by | Equipment | Spots left | |
|---|---|---|---|---|---|
| Strength foundations | Mon · Wed · Fri, 06:00 – 07:00 | Lotte Klein | Barbell | 4 | Book |
| Hypertrophy | Tue · Thu, 07:00 – 08:15 | Sander Visser | Dumbbell + machine | 6 | Book |
| Conditioning | Sat, 09:00 – 10:00 | Daan Mulder | Sled + rower | 9 | Book |
| Open floor | Daily, 12:00 – 14:00 | Supervised | Free training | 14 | Book |
Members book in the app; trials book through the form. Demo spots.
The floor in numbers
How the week fills
Computed from the demo membership dataset shipped with this template.
The method
Assess, build, test — repeat
Week 0
Assess
Movement screen, baseline lifts, and a schedule you can actually keep.
Weeks 1 – 8
Build
Three coached sessions a week. Loads logged; technique filmed every fourth session.
Week 12
Test
Retest the baseline. New numbers, next block planned from them.
Opening hours
Mornings exist for a reason
- Mon – Fri
- 06:00 – 21:00
- Saturday
- 08:00 – 18:00
- Sunday
- 09:00 – 14:00
Your first block
Twelve weeks, planned to the session
Every new member runs the same ramp. Scroll the block from intake to retest.
60 min
one session, everything measured
Intake session
Screen, baseline, and goal-setting with the coach who will run your block.
60 min one session, everything measured
Weeks 1 – 4
Movement patterns first: squat, hinge, press, pull. Loads stay honest.
3× coached sessions per week
Weeks 5 – 12
Volume builds. Every session logged; the program adjusts to the log, not to a mood.
9 weeks of progressive overload
Retest
Baseline lifts retested. Average first-block gain sets your next twelve weeks.
+42% median first-block strength gain