ARM FORGE — 8-Week Arm Specialization

APP ACCESS INCLUDED

Use the Forge45 Fitness app to follow this program, log workouts and view movement guides. Sign in with a ChatGPT account using the same email as your Payhip checkout. Your purchased programs unlock automatically once the purchase is received.

Open the app: https://forge45-testers.outdoorswithpawpaw.chatgpt.site/

The included FORGE45_App_Start_Here.pdf explains sign-in and how to add the app to Android or iPhone. Internet is required to load and save workouts.

AVAILABLE NOW — ARM FORGE

Purchase the complete Arm Forge PDF below. Volunteer testing is also open. Apply to be a Forge45 volunteer tester: https://payhip.com/FORGE45/volunteer-testers

Program placement is subject to approval.

Build stronger arms with a clear, repeatable training plan.

Arm Forge is an eight-week biceps, triceps and forearm specialization program with three nonconsecutive training days each week. It combines familiar lifts for tracking progress with varied supporting exercises and optional grip work.

WHAT’S INCLUDED

• 49-page downloadable PDF (download size: approximately 21.4 MB)

• All 24 workout sessions with start/finish exercise pictures

• Sets, rep ranges, rest times and technique cues

• Illustrated equipment swaps at the back

• Standard and reduced beginner/add-on routes

• Warm-up, progression and recovery guidance

• Starting assessments, a grip-endurance check and final retest

• Weekly check-ins and a 24-session tracker

WHO IT’S FOR

Adults who want to prioritize arm development and are comfortable with basic resistance training. New lifters and those combining programs should begin with the reduced route and seek technique guidance when needed.

EQUIPMENT AND TIME

The main workouts use dumbbells, an EZ-bar or barbell, benches and cable equipment. Illustrated alternatives include dumbbell, resistance-band and bodyweight options. Most sessions are planned for approximately 25–40 minutes; additional sets and equipment changes may take longer.

This is an arm specialization to fit within balanced whole-body training. Adjust overlapping arm work when combining programs. It is general fitness education, not individualized medical or rehabilitation advice. Results vary with consistency, recovery, nutrition and starting experience.

Digital PDF download. No physical book is shipped.