Prime Forge

Program Description

PRIME FORGE is a 4-day POWERBUILDING program for intermediate lifters who want to build strength and sculpt an aesthetic physique year-round — without excessive fat gain. This program combines heavy compound lifts for raw power with targeted accessory work for balanced muscle growth, plus core stability training to keep your waist strong and tight. Prime Forge runs in 5 weeks of progressive overload + 1 deload week, making it a repeatable cycle you can run multiple times per year. RECOMMENDED SCHEDULE • Monday – Upper Push Emphasis • Tuesday – Lower + Core • Thursday – Upper Pull Emphasis • Friday – Lower + Posterior Chain • Wednesday, Saturday, Sunday – Rest or optional light cardio/mobility PROGRAMMING NOTES • Primary lifts (OHP, Squat, Deadlift, Bench Variations, Weighted Pull-Ups) are trained in the 4–7 rep range at RPE 7–8. Use double progression: add reps first, then increase weight. • Accessories are 8–15 reps at RPE 8–10 for hypertrophy. • Core training is weighted and stability-based (hanging leg raises, Pallof press, rollouts). • Lower body volume supports strength and size without limiting upper body recovery. • Week 6 is a deload: 50–60% volume, 10–15% lighter loads, RPE capped at 6. PROGRESSION GUIDELINES • Compounds: Add weight when all sets hit top reps at target RPE. • Accessories: Increase load when you can complete all reps cleanly. • Core: Add resistance if target reps are easy. • Isolation work can be pushed to RPE 9–10 regularly. ADDITIONAL TIPS • Rest: 2–4 min (compounds), 1–2 min (accessories), 30–60 sec (core/isolation). • Optional low-intensity cardio on rest days. • Track waist every 2–4 weeks to ensure maingaining is on track. • Add 1–2 isolation sets for lagging muscles if needed.

Program Overview