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Transformation Programs

CHOOSE YOUR
PROGRAM

Three complete transformation programs — each with periodized phases, weekly schedules, exercise selection, and nutrition guidelines.

Power SurgeBlade ProtocolFoundation
Muscle BuildingIntermediate

Power Surge

Engineered for hypertrophy

A 12-week progressive overload hypertrophy program built around the foundational barbell lifts. Volume and intensity are periodized across three phases to drive continuous adaptation and maximize muscle growth.

12
Weeks
5
Days/Wk
Int
Level

Expected Results

8–14 lbs lean muscle mass
15–25% strength increase on main lifts
Visibly fuller, denser physique
Improved movement patterns

Nutrition Strategy

GoalCalorie Surplus
Calories+250–350 kcal above TDEE
Protein0.8–1g per lb bodyweight
TimingPre-workout meal 90 min before. Post-workout protein within 2 hours.

Program Phases

Weeks 1–4
Phase 1: Foundation

Master technique and establish baseline strength. Moderate weight, higher reps, full range of motion.

3–4 sets10–12 repsRIR 3–4
Weeks 5–8
Phase 2: Accumulation

Increase volume and load. This is the primary hypertrophy block where the most muscle is added.

4–5 sets6–10 repsRIR 1–2
Weeks 9–12
Phase 3: Intensification

Heavy loads, lower reps, peak neural drive. Solidify strength gains and achieve peak condition.

3–5 sets4–6 repsRIR 0–1

Weekly Schedule

MondayUpper — Heavy
Bench Press 4×4–6Barbell Row 4×4–6OHP 3×6–8Weighted Chin-Up 3×4–6
TuesdayLower — Heavy
Back Squat 4×4–6Romanian DL 3×6–8Leg Press 3×8–10Leg Curl 3×10–12
WednesdayRest / Active Recovery
Light cardio 20–30 minMobility workFoam rolling
ThursdayUpper — Volume
Incline DB Press 4×8–10Cable Row 4×8–10Lateral Raise 4×12–15Tricep/Bicep work
FridayLower — Volume
Hack Squat 4×8–12Sumo DL 3×6–8Walking Lunge 3×12eaCalf Work 4×12–15
SaturdayRest
Complete rest
SundayRest
Complete rest
Get LeanIntermediate

Blade Protocol

Strip fat. Keep every ounce of muscle.

An 8-week fat loss program that pairs heavy compound lifting with strategic high-intensity interval training. The strength work preserves (and even builds) muscle while the HIIT creates a massive caloric deficit.

8
Weeks
4
Days/Wk
Int
Level

Expected Results

12–18 lbs of fat loss
Preserved lean muscle mass
Visibly defined physique
Improved cardiovascular fitness

Nutrition Strategy

GoalCalorie Deficit
Calories400–500 kcal below TDEE
Protein1–1.2g per lb bodyweight (higher to preserve muscle)
TimingLargest meal around training. Minimize carbs on non-training days.

Program Phases

Weeks 1–3
Phase 1: Metabolic Primer

Establish the HIIT protocols, dial in nutrition, and prime your metabolism for the fat loss phases ahead.

3 sets10–12 repsModerate intensity
Weeks 4–6
Phase 2: Maximum Burn

Peak volume and HIIT intensity. Full caloric deficit. This is where the most transformation happens.

4 sets8–12 repsHigh intensity
Weeks 7–8
Phase 3: Shred & Retain

Increase lift intensity to signal muscle retention while maintaining the caloric deficit to the end.

4–5 sets5–8 repsVery high intensity

Weekly Schedule

MondayLower + HIIT
Squat 4×6–8Romanian DL 3×8–10Bulgarian Split Squat 3×10eaBike Sprints 8×20s
TuesdayHIIT Conditioning
Rowing HIIT 10 roundsBattle Ropes 6×30sBox Jumps 4×8Core circuit
WednesdayUpper + HIIT
Bench Press 4×6–8Cable Row 4×8–10DB Shoulder Press 3×10Jump Rope 10 min
ThursdayRest / Walk
Low-intensity walk 30–45 minStretching
FridayFull Body Circuit
Deadlift 4×5Push-Up Variations 3×15Dumbbell Rows 4×10Sled Push 6×20m
SaturdayLISS Cardio
Steady-state cardio 45 minTarget heart rate: 60–70% max
SundayRest
Complete rest
Beginner StrengthBeginner

Foundation

Build your base. Build it right.

An 8-week full-body program for beginners to master fundamental movement patterns, build a strength base, and develop the habits that drive long-term progress. Simple, effective, and backed by evidence.

8
Weeks
3
Days/Wk
Beg
Level

Expected Results

20–40% strength increase on main lifts
Solid technique foundation
4–8 lbs of lean mass
Confidence in the gym

Nutrition Strategy

GoalSlight Surplus or Maintenance
CaloriesMaintenance to +200 kcal
Protein0.7–0.8g per lb bodyweight
TimingConsistent meal timing more important than exact macros at this stage.

Program Phases

Weeks 1–3
Phase 1: Learn

Focus 80% on technique. Use lighter weights. Develop the mind-muscle connection for each movement.

3 sets8–10 repsRIR 4–5
Weeks 4–6
Phase 2: Load

Add weight each session (linear progression). Technique is solid — now drive adaptation with increased load.

3 sets5 repsRIR 2–3
Weeks 7–8
Phase 3: Test

Test your new strength levels. Attempt personal records on the main lifts and celebrate your progress.

3–5 sets3–5 repsRIR 0–1

Weekly Schedule

MondayFull Body A
Back Squat 3×5Bench Press 3×5Barbell Row 3×5OHP 2×8–10Plank 3×30s
TuesdayRest
Complete rest
WednesdayFull Body B
Deadlift 1×5Front Squat 3×5Incline DB Press 3×8–10Lat Pulldown 3×8–10
ThursdayRest
Complete rest
FridayFull Body A (repeat)
Same as Monday with +5 lbs on main lifts
SaturdayOptional: Cardio / Active Recovery
30 min walk or light bike ride
SundayRest
Complete rest

Program Comparison

ProgramGoalDurationDays/WeekLevelExpected Result
Power SurgeMuscle Building12 weeks5×Intermediate8–14 lbs lean muscle mass
Blade ProtocolGet Lean8 weeks4×Intermediate12–18 lbs of fat loss
FoundationBeginner Strength8 weeks3×Beginner20–40% strength increase on main lifts

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