The Titan’s Forge: 14-Week Powerlifting Odyssey

🔥 Titan's Forge: 14 Weeks to Become a Legend 🔥

You awaken in a forgotten world, where only the worthy hear the call of iron.
Titan’s Forge isn’t just a program — it’s a quest.
Each phase is a gate, each set is XP, each barbell is a boss fight.

🗨️ “You seek strength? Then suffer. The iron shows no mercy.” — The Withered Smith

⚒️ Gate I — Embers (Weeks 1–5)
You rebuild your base. Volume, technique, and endurance. Accessories are your runes. The body learns. The soul burns.

🗨️ “Even ashes remember fire.”

🛡️ Gate II — Strain (Weeks 6–10)
Intensity rises. The Big Three (Squat, Bench, Deadlift) take over. You begin to become the warrior.

🗨️ “The iron bows only to those who suffer for it.”

⚔️ Gate III — Reckoning (Weeks 11–14)
This is battle. Near-max lifts, peak week. PR Day is your final boss.
You’re no longer training — you’re facing fate.

🗨️ “Most fall before the final load... let’s see if you do too.”

🎮 RPG Mechanics (You live them, not choose them)
You don’t select stats. You earn them.
You don’t respec. You adapt.
Each accessory is a relic, each warm-up a ritual.
Every set is EXP toward Strength, Endurance, and Discipline.
Rest, young lifter, only to rise again.
Because in Titan’s Forge, the only thing stronger than the barbell…
…is the one who keeps getting back under it.

🗨️ “Go on then. Burn. Break. Bleed. If the gods won't make you a Titan... perhaps pain will.” — Last Words of a Hollowed Powerlifter.



❗ Accessories: Flexible & Optional
All accessory work — bodybuilding-style movements for hypertrophy, stability, or weak point targeting — is modular and customizable. You can swap, adjust, or remove these exercises based on your recovery, available equipment, or personal needs. The goal is to support your main lifts — not to drain your energy. Use them as tools, not rules.

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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

Week 13

Week 14

Calf Raise (Leg Press)

Squat (Low Bar)

Bench Press (Paused)

Overhead Press (Dumbbell)

Sissy Squat (Weighted)

Y Raise

Push (1)

Deadlift (Barbell)

Bench Press (Barbell)

Back Extension (Weighted)

Lat Pulldown (Close Grip)

T-Bar Row

Preacher Curl (Machine)

Pull (1)

Squat (Paused)

Dip (Weighted)

Pendulum Squat

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push (2)

Sumo Deadlift (Barbell)

Stiff Leg Deadlift

Leg Curl

Lat Pulldown

Single Arm Low Row (Machine)

Bicep Curl (Dumbbell)

Hip Adductor (Machine)

Pull (2)

Decline Crunch (Weighted)

High Bar Squat (Barbell)

Bench Press (Close Grip)

JM Press

Leg Extension

Lateral Raise (Machine)

Push (3)

Long Pause Bench Press

Sumo Deadlift (Paused)

SBD Secundário

Upper (1)

SBD Terciário

Upper (2)

SBD Primário

MEET!!!

Preparação Geral

Semana de Teste

Prep. Específica

Prep. Competitiva

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