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Forge Strength Gym

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Too Hot is a program specifically designed for women looking to transform their physiques into a venus type figure with sculpted shoulders, toned arms, solid legs and a rounded bottom.

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Too Hot! Ladies Body Sculpting

Sculpting

A strength program designed for the busy professional. It combines limited heavy compound lifts spread out through the week with lighter size building movements to maximize recovery while making fast gains in both strength and size. 

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Never 2 Busy 2 Get Big

This program uses and Rate of Precieved Exertion (RPE).  A 1 RPE is zero effort while a 10 is maximim effort.  So, a RPE 9 would mean you could perform 1 more rep, while an  would mean 2 and a 7 would be 3.

Infinitely Repeatable

5-3-1 ON STEROIDS is an advanced program that uses the concept of 5-3-1 but takes it to the next level. You still perform each of the Big 3 once a week, but with more volume and progression and deload every fifth week. This leads to bigger lifts in less time than the original 5-3-1 Program. This program is for athletes that enjoy hard work and it's benefits.

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5-3-1 ON STEROIDS

Reasonably Tuff

Pretty Tuff

Fckn Hard

This advanced five days per week program designed for the male or female who wants to increase muscle mass as quickly as possible using the the proven strategy of hitting each body part once a week  while smaller muscles are targeted twice weekly. This 4 week program can be followed indefinitely  with considerations for recovery and new exercise selection.

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Five Day Muscle Builder

Only take the final set to failure. Rest 3 to 5 mins between sets.

Muscle Builder

This low volume high frequency routine is for anyone wanted to take their BIG 3 to the next level by sacrificing their energy and sweat to the god's of iron! This program is a stand alone and you should enter it at 100% recovery  and injury free. This routine is suitable for powerlifting noobs or for advanced athletes who want to shake things up.

Warning, you will give it all but you will smash PR's!

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6 Week Power BLAST

Kamikaze

First phase for beginner or returning athlete focusing on strength and hypertrophy.

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Men's Transformer Program Block 1

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Men's Transformer Program Block 2

 The Russian Volume Training Program is based on the Greasing the Groove concept ie. Sheiko were you do submaximal loads with more volume and frequency with the result being the body becomes its function. The more you can lift and recover the more progress you make. This program works for everyone, but is exceptional at minimizing joint and CNS fatigue.

The program template itself is 8 weeks but can be shortened or extended by following the pattern set forth in the program. 

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8-12 WK Russian Volume Training Program

GTG Block

The force generated during a set is a major factor when it comes to hypertrophy. There are proven techniques that generate more force during a set and research confirms those who exploit these techniques make measurably faster progress. The caveat, is that often the weights must be lower so this isn't a program for fragile ego's. This program is for bbers whose goal is to get bigger, faster than their competition.

SERIOUS MASS is a 10 wk program but the techniques can be used for a lifetime. Each 5 wk block begins with a transition week which is also a de-load. Use this first week to figure out the proper load or 10 rep max for each exercise while also allowing recovery. Once you have found your 10 rep max on week one, you will use that same load week two but perform just 7 reps for each set, week three perform 8 reps, week four 9 and week 10 is AMRAP.

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SERIOUS MASS FORCE TRAINING

Block 1 is all 1 1/2 reps. You will perform a half rep starting in the stretched/lengthened positon and do a half rep. You'll then perform a full rep and repeat. Make sure to accelerate the concentric and lower under control.

1 1/2s 

In this block you will actually perform each rep except the last as a partial. You will perform half reps at the lengthened (stretched) portion of the lift. You will pause for a solid one count then accelerate to the half way point and lower slowly for a two count and repeat. Example, on a lat pulldown the lengthened position is the top of the movement. Don't relax but keep tension for a one count then using the force of the lats accelerate to the half way point. Then return to the stretched postion slowly.

Partials

While force, time and tension are the individual components that make up a set. Volume is key component in a training program that drives progress. However, doing extra work for extra works sake leads to junk volume (the loads become so light that the athlete is performing cardio and hampering recovery). But there is a way to increase volume without excessive sets and actually do more in less time.

CLUSTER BOMB will teach you the split and technique to increase volume without over taxing your recovery or spending more time at the gym which will lead to FASTER GAINS IN STRENGTH AND SIZE. BOOM 

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CLUSTER BOMB HYPERTROPHY PROGRAM

For this block you will select a load you can perform 8 reps with then perform 5 reps then pause for 15 seconds and then perform 5 more reps. Do not take reps to failure, but do ease in to the routine and add small incriments each week with the goal of reaching failure only on week 5. 

5 N 5

For this block you will select a weight that you can prefer 12 reps with but stop at 10 reps, rest 30 seconds and perform 5 more reps, rest another 30 seconds and perform 5 more. Start with a light load and add weight each week while still getting all your reps in.

10 N 5

OLD SCHOOL MASS BUILDER has it's roots in the training routines of the 60's and 70's where so many classic physiques were built with the basics, but with the addition of current research that supercharges the concept of 6 day a week training. This program is not for the faint of heart but will help you realize your SIZE GOALS. 

This program will challenge the athlete, but will deliver better results as it combines science with proven experience as long as one is not afraid of hard work. It's critical that high amounts of quality food is consumed during this program. It is a bulking program and requires calories and recovery. IF YOU CAN NOT COMMIT TO TRAINING 6 DAYS AND EATING A SURPLUS OF PROTEIN DO NOT TRY THIS ROUTINE. 

This a 5 week routine which can be repeated back to back. If you stall on strength progress from cycle to cycle then substitute those lifts. 

OLD SCHOOL MASS BUILDER

This old school routine can get brutal towards the end but works because you over reach in the first four weeks then deload week 5. If you decide to repeat the cycle simply start the routine over again at week 1,