Steadfast Forge

Build Strength and Size with Proven Principles

This program is designed to increase overall strength and muscle size using time tested exercises and training methods. Just forget the endless search for that "perfect" routine... consistency is what truly drives results and nothing else does but improve it a little.

By focusing on the basic fundamentals AND maintaining discipline in training, sleep, nutrition, and hydration, progress will become inevitable. This program eliminates all the confusion and overthinking that hold many people back, no gimmicks here, just results.

Program Guide:
The soul of this program is based around five heavy time tested compound lifts which are the squat, bench press, deadlift, overhead press, and barbell rows.
 These movements are trained using low rep linear progression 3-5 reps for all lifts except rows for 5–8 reps.
 Once linear progress stalls, you can either reset to 75–85% of your last successful weight or just switch to a lower volume progression like 3x3 or 2x3 to continue building strength without burning out, eventually you will have to reset and build back up or you will stall indefinitely.
 On Arms day, chin-ups are performed first with one heavy weighted set of 3-5 reps, increasing the load only when you can cleanly hit 5 reps while staying above 3. This is followed by one all out pullups variation set with bodyweight  to failure.
 Across all training days, Hypertrophy work is kept to two focused sets per movement, using standard double progression add reps first, then weight while maintaining clean form.

七転び八起き.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Decline Sit Up (Weighted)

Back Extension

Lower

Bench Press (Barbell)

Barbell Row

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Upper

Overhead Press (Barbell)

Deadlift (Barbell)

Hanging Leg Raise

Fullbody

Chin-Up (Weighted)

Pull-Up (Bodyweight)

Bench Press (Close Grip)

Arms

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