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FTNS Forge Programming

Hi and thank you for checking out our workout program! This program is specifically designed to make you to be able to live life to the fullest.

We hand-crafted these workouts to transform you from the inside out. Everything is designed for you and you will never do the same workout twice.

Life, at times, will get in the way and we’ve built these workouts to fit you and your life. Follow the program and transformation will come.

Get 14-Day FREE Trial to the FTNS Forge

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That Last

We want to help you achieve the results you are looking for.

FTNS Forge exercise programming is a combination of strength movements and conditioning workouts that will get you stronger and make you more fit.

When your entire body is stronger, you burn more calories. When you do conditioning, your body lasts longer in all areas of life.


Strength – Back Squat

  1. Find 1 Repetition Max (1RM) for your Back Squat
  2. Bounce Squats: 5 Sets by 5 Repetitions (5×5) at 65% of the 1 Rep Max
  3. Full Squats: 5 Sets by 5 Repetitions (5×5) at 75% of the 1 Rep Max

Workout of the Day – WOD – Conditioning

10 Minute Time Cap – As Many Rounds As Possible (AMRAP)


Meet Your Head Coach

Alfonso Santos

Alfonso (Fonz) Santos has a passion for helping others become the best version of themselves as possible. A certified coach, Fonz has transformed his life from being out of shape with no energy to being a physically fit and healthy leader who loves to show others how to do it.

Get coached by FTNS Forge Head Coach Fonz himself when you join the VIP Forge membership level. He will personally coach you in a 1-on-1 video coaching call showing you how to become the best you ever.