Get strong without living in the gym

12-week strength programme · 4 sessions a week

Forty minutes, four days a week. No fluff supersets, no 90-minute sessions — just the compound lifts that build real strength, programmed by a coach who competes.

12 weeks

full programme length

40 min

per session

sessions per week

2,300+

training cycles completed

What another twelve weeks of guessing costs

TIME

Three sessions a week for three months is thirty-six hours. Unprogrammed, most of them repeat work you have already adapted to.

Plateaus you cannot explain — the lift stops moving and there is nothing written down to tell you what changed or when.

Technique you never corrected, practised until it is a habit, on the lifts where that matters most.

HOW IT WORKS

How the 12 weeks break down

Weeks 1–4

Foundation

Rebuild the squat, hinge, press and pull with tight technique before load goes up.

Weeks 5–8

Build

Volume climbs across the four main lifts while accessory work covers what your programming has been missing.

Weeks 9–12

Peak & Test

Volume tapers, intensity peaks, and you retest your lifts against week one.

WHAT CUSTOMERS SAY

Real results

“Added 20kg to my deadlift in one cycle, without a single session running past 40 minutes.”

+20kg deadlift · one 12-week cycle

Odalys F.

Warehouse supervisor, logistics

“First programme that’s fit around my shifts instead of taking them over.”

Completed 3 training cycles

Bram K.

Paramedic, emergency services

“Test week was the first time I felt strong on paper, not just tired in the gym.”

+10kg back squat · 12 weeks

Nadia P.

Software engineer, tech

THE PROGRAMME

Join Forge Method

£149 · one-time payment · lifetime programme access.

Full 12-week programmed training plan

Video demo for every lift

Progress tracking log

Private training-group access

Train it for two weeks. Then decide.

Run the first two weeks as written. If the programming is not for you, email us and the whole £149 comes back — you keep the lift library and the tracking log either way. No form to fill in and no call to sit through.

IF YOU START IN JANUARY INSTEAD

Here is where that puts you

Twelve weeks behind on the same twelve-week block

Another quarter of sessions with nothing written down

The same starting numbers you have today

Three more months of the technique you meant to fix

EVERYTHING, ONCE MORE

Twelve weeks, programmed, starting whenever you open it.

✓

The full 12-week programmed plan

✓

A video demo for every lift in it

✓

The tracking log, and the private training group

✓

Two weeks to change your mind, in full