This Metabolic Phase is all about upgrading the way your body produces and uses energy. Instead of just “working harder,” you’ll be training smarter, using strategic metabolic protocols to build definition, drive conditioning, and transform the way you move, perform, and recover.

This block is designed to help you:

• Improve your energy efficiency by increasing mitochondrial density, circulation, and your ability to buffer lactic acid

• Create deeper muscular fatigue that accelerates hypertrophy and builds the sculpted, hourglass shape you want

• Increase your endurance, stamina, and work capacity, so you feel fitter and more resilient in day-to-day life

• Improve recovery by teaching your body to manage and recycle energy faster

• Enhance definition through higher metabolic stress and consistent progressive overload

• Build discipline and focus with structured rest periods, tempo, and intentional pacing

This block is designed to build an hourglass shape, improve energy efficiency, and maximise both strength and conditioning.

There are 3 essential days, and 1 optional day.
Inside the app you’ll be able to move the days around to suit your schedule.

• Day 1: Legs (Alactic Emphasis) This day develops strength, speed, and force production while building dense lower-body muscle.

• Day 2: Legs (Glycolytic Emphasis) Higher-rep metabolic work with a quad or hamstring/glute bias.. your choice.

• Day 3: Posterior Chain This day balances the physique, reinforces posture, and strengthens the muscles that create an hourglass silhouette.

• Day 4: Upper Body Push/Pull A Balanced workout to buildupper-body definition without overloading your CNS.

• Cardio is prescribed weekly: You’ll see your target minutes inside your program so you can book your cardio sessions where they fit best.

70–100 minutes per session, depending on the options you choose for your physique goals.

Each week includes 3 full gym training days, with the option to add a 4th “finishing touches” session for additional hypertrophy work. You’ll also have a weekly cardio target you can structure flexibly around your lifting days.

Every exercise has progressions, regressions, and gym/home swap options, so you can train with confidence no matter where you are.

This block is ideal if you:

• Want more shape and definition

• Need to maintain momentum through busy or stressful seasons

• Thrive with structure but also want sessions that leave you energised

• Want to increase your conditioning without hours of cardio

• Are ready to break through a plateau and reignite progress

Whether you’re in the southern hemisphere heading into summer, or going into winter and want to maintain your fitness, this is the perfect block to elevate how you move and feel.

You’ll be guided to fuel for your goals, with macro guidance and meal planning tools to ensure you’re energised for your sessions. Whether your focus is recomp, fat loss, or lean gain, you’ll get a tailored nutrition pathway plus access to 600+ macro-friendly recipes, filters, and a smart planner to help you eat with purpose (without the stress).

The Power Curve Method is predominantly a gym-based program, but every lift includes a home-friendly swap if you need it.

To follow Forge effectively at home, you’ll need:

• Dumbbells (various weights)

• Resistance bands with a door anchor attachment

• Floor mat

• Long foam roller

Optional extras:

• A barbell with plates (recommended for heavier work, but alternatives are included)

• Incline bench