Forged 12 - Elite Recomp Program

Forged 12 is a 12-week, elite-level training plan designed for serious garage gym lifters who want to lose 15–20 lbs, build strength, and transform their physique.

You’ll train 7 days per week with:

5 focused lifting sessions (push, pull, legs, posterior chain, and strength)

2 active recovery/conditioning days

Built-in arm work, glute focus, and accessory lifts for a complete physique

Clear weekly progression to hit new PRs and maintain muscle during fat loss

Cardio and step targets to accelerate fat loss without burning you out

Every exercise includes rep ranges, tempo cues, and rest guidelines so you can attack each session with purpose.

Perfect For:

Garage gym lifters with basic equipment (belt squat, trap bar, DBs, cables)

Anyone looking to combine fat loss with strength and muscle gain

Lifters who want a structured 12-week plan with progression built in

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Overhead Extension (EZ Bar)

Rope Pushdown

Push Up

Echo Bike

Push (Chest/Shoulders/

Belt Squat (Quad Focus)

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Belt Squat Glute Focus

Walking Lunge (Dumbbell)

Bicep Curl (Cable)

Plank (Weighted)

Belt Squat Focus (Quads/Glutes

Pull-Up (Neutral Grip, Bodyweight)

Lat Pulldown

Fat Grip Landmine Row

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Face Pull

Pull (Back/Biceps)

Incline Bench Press (Barbell)

Arnold Press

Lateral Raise Dropset

Bench Press (Close Grip)

V-Handle Tricep Pushdown (Cable)

Upper Push / Strength

Romanian Deadlift (Barbell)

Rack Pull (Barbell)

B-Stance RDL

Belt Squat Good Mornings

Incline Curl (Dumbbell)

Bird Dog

Posterior Chain / Hamstrings +

Walk

Sauna Session

Active Recovery

Belt Squat

Walking Lunge

Farmer's Walk (Weighted)

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Belt Squat / Volume Day 

Add 1 rep each set

Top rep add lbs

Heavy Week

Add 5% on big lifts

Deload 20% off load

0 reviews for Forged 12 - Elite Recomp Program