Forged - 12-Week Hypertrophy Training Program PDF

FORGED is an off-season hypertrophy program built for athletes who need more than size.

This program focuses on adding purposeful mass to prepare the body for contact, collisions, and the cumulative demands of a long season. Muscle is trained as body armour, improving load tolerance, joint protection, and the ability to hold force under fatigue.

FORGED is not bodybuilding.

Every exercise, tempo, and progression is selected to serve performance.

Athletes move through controlled volume phases designed to build tissue capacity without compromising speed, movement quality, or existing sport training. The result is a stronger, denser, more resilient body that is ready for higher-intensity strength, power, and speed phases that follow.

This is the work that bridges the gap between being selected and being physically ready.

Who FORGED is for

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

Program outcomes

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

FORGED builds the base.

Everything else is layered on top of it.