Prime Forge 

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.



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Upper Push Emphasis

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Pallof Press

Lower + Core

Pull-Up (Weighted)

Bent Over Row (Barbell)

Face Pull

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Ab Wheel

Upper Pull Emphasis

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Nordic Curl

Seated Calf Raise

Dynamic Side Plank

Lower + Posterior Chain

Deload

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