Part one · the training
Forge 12
Twelve weeks. One plan. The strongest you can.
Three levels. One proven plan. From your first session to your strongest self, with every set, rep, rest and effort decided before you walk in.
What’s inside
Decided for you, down to the last rep.
- A 7-question safety check and a 2-minute self-test that place you in Start (3 days), Build (4 days) or Strong (5 days).
- Six principles with their sources: frequency, volume, effort, load, progression and deloads, each with a “why this works” box.
- Session tables for every level and phase: exercise, sets × reps, reps in reserve, tempo, rest, and a home swap for every movement.
- Deloads in weeks 4 and 8, a test week in week 12 with a one-rep-max estimate and a before/after sheet.
- An exercise guide of 51 movements: three cues, two mistakes, easier, harder, joint-friendly and at-home versions. US and UK names.
- Printable training logs for every session, built around “beat last time”.
Built on
ACSM Position Stand 2026 · WHO 2020 · Schoenfeld 2017 (volume and load) · Helms 2016 (reps in reserve) · ACSM 2009 progression · Morton 2018 (protein) · PAR-Q+.
For
US and UK adults, 18 to 60+, gym or home, first session to advanced. Joint-friendly swaps for knees, backs and shoulders on every exercise.
Not
A 30-day shred, a spot-reduction plan or a guarantee. Expect measurable strength in 12 weeks and a method you can run for years.
The Complete Method
Four parts. One price. Built for life.
Forge 12, the Form Vault, Fuelprint and the Book, built to hand you from one to the next.
- Members area with the 78-lesson Form Vault
- Three PDFs in US Letter and A4, the book in 6×9
- One payment, no subscription