F30 Forge 30 Devon + Leah home gym

6 week repeatable plan

Forge 30

Five 30-minute home gym sessions per week using 45 lb and 25 lb kettlebells, 5-50 lb dumbbells, two benches, treadmills, ellipticals, leg extension, leg curl, long resistance bands, and the fabric glute loop band.

Open Today See Weekly Split
30 minutes 5 days/week Couple-friendly Repeatable
6weeks
25sessions
30minutes each

Weekly Split

Repeat the same five-day template for six weeks. The week selector changes the intensity, sets, and treadmill targets.

Workout Builder

Select the week and day, follow the listed reps per set, and mark each session complete. The 30-minute session timer is optional; progress stays saved in this browser.

Progress

Use the dots as a simple visual habit tracker. Five dots per week, one for each training day.

Form Library

These links open YouTube searches and reference pages for technique checks. Use them before increasing weight or speed.

Rules

The plan is meant to be sustainable. Stop sharp pain, keep two good reps in reserve on strength work, and repeat a week before progressing if form breaks down.

Progression

  • Weeks 1-2: learn the rhythm and leave room in the tank.
  • Weeks 3-4: add a round, a little incline, or slightly heavier dumbbells.
  • Weeks 5-6: keep form strict and push density before load.

Partner Scaling

  • One person works while the other rests, spots, or sets up the next station.
  • Use the 25 lb kettlebell for Leah or technique work and the 45 lb kettlebell for strong hinges, carries, and goblet squats.
  • Dumbbells available: 5, 10, 15, 20, 25, 30, 35, and 50 lb. There are no 40 or 45 lb dumbbells.
  • Use 5-15s for raises, warmups, and rehab-friendly work; 20-30s for presses, rows, step-ups, and RDLs; 35s and 50s for Devon rows, carries, and heavier hinges.
  • The right weight makes the final 2 reps hard but controlled. Drop one tier when reps get sloppy.

Metropolis apartment gym inventory: 45 lb and 25 lb kettlebells; dumbbells at 5, 10, 15, 20, 25, 30, 35, and 50 lb; two benches; two treadmills; two ellipticals; leg extension and leg curl machines; long resistance bands; fabric glute loop mini band; plus the Parlor Shred machine setup. Use this inventory for Forge 30 and future home-gym programs.