IRON FORGE — Level 3: 8-Week Strength + Muscle Program — COMING SOON

COMING SOON — VOLUNTEER TESTING

Purchases and downloads are temporarily paused. Apply: https://payhip.com/FORGE45/volunteer-testers

Program placement is subject to approval.

IRON FORGE — LEVEL 3

Build on Strength Forge with eight required exercises per lifting day, heavier priority lifts, muscle-building work, carries and grip training.

YOUR WEEK

Monday — Day A: Upper strength

Tuesday — Day B: Lower strength

Wednesday — Day C: Active recovery

Thursday — Day D: Upper muscle

Friday — Day E: Lower muscle + carries

Weekend — Rest or easy movement

WHAT YOU GET

• Eight weeks: 32 lifting sessions plus 8 recovery sessions.

• START/FINISH images on the page with each workout exercise in the approved layout. Only Forge Swap image guides are in the back.

• Exact weekly sets, reps, rest, effort and progression.

• Gym, home and limited-equipment Forge Swaps with their own doses.

• Optional work in Weeks 3–4 and 6–7; lighter Weeks 5 and 8.

• Warm-ups, assessments, controlled final retests, tracking spaces and daily check-ins.

EQUIPMENT & READINESS

Complete Strength Forge or show equivalent technique and recovery from four weekly lifting sessions. Full gym uses progressively loadable DBs, adjustable bench, rack with safeties, cables and leg machines. Home uses DBs, a stable adjustable bench, bands, rated anchors and an ankle cuff. Limited routes use bands, rated anchors, stable support and a securely loaded bag. Pulling and legs need meaningful external resistance.

Allow about 75–95 minutes per build-week lift; one-sided swaps may take longer. Day C is about 20–35 easy minutes.

DIGITAL DOWNLOAD

One printable PDF — 65 pages. Download size: approximately 34 MB (32.4 MiB). No physical book is shipped.

All exercise and cover photographs are AI generated.

General fitness education, not medical care or individualized coaching. Follow suitable professional guidance for injuries or activity restrictions.