Forged

Muscle is body armour. FORGED builds it with purpose.

FORGED is a 12-week hypertrophy program for athletes who need more than size. It adds purposeful mass to prepare the body for contact, collisions, and the cumulative demands of a long season — improving load tolerance, joint protection, and the ability to hold force under fatigue. Run it in the off-season, pre-season, or alongside team training in-season.

This is not bodybuilding. Every exercise, tempo, and progression is selected to serve performance. Controlled volume phases build tissue capacity without compromising speed, movement quality, or your existing sport training.

The result: a stronger, denser, more resilient body — ready for the strength, power, and speed phases that follow.

What's inside

• 67-page e-book: 36 coached sessions across 3 phases (Heat, Hammer, Temper), 2 reset weeks and a Week 12 test
• FORGED Tracker spreadsheet: enter your numbers once and every main-lift weight is calculated for all 12 weeks — log every set and benchmark
• Week 0 testing, a full load chart and simple rules so you never guess a weight
• Every set, rep, tempo and rest period written out, with the key coaching cue under every exercise
• Durability work built in: neck training, hamstring, groin and calf work every leg day, and resisted core
• Exercise library with how-to, cues and a swap for every exercise
• In-season scheduling rules so heavy work never lands close to a game
• Recovery, fuel and troubleshooting guidance for real athletes with real schedules

Who it's for

• Athletes stepping up a level
• Contact and collision sport athletes
• Athletes who break down under load or late in the season
• Athletes serious about longevity and availability

Outcomes

• Increased lean mass where it matters
• Improved contact and collision tolerance
• Stronger joints and connective tissue
• Greater training consistency and durability

This is the work between being selected and being ready.

Instant download: 67-page e-book + FORGED Tracker spreadsheet. 3 sessions per week, 60–75 minutes. Gym access required.