IntermediateFree

Telkhines Forge

Forge Raw Power into strength worthy of the titans.

SpicyEtherious· Mar 2026

1athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

4 days

Level

Intermediate

Goal

Strength

Equipment

Full Gym

Session length

60 min

Telkhines Forge is a 10-week, intermediate-level strength program designed for lifters who want to build serious barbell strength while progressively developing the specific power, grip endurance, trunk stability, and explosive technique required for strongman events—especially in the Super Heavyweight (230+ lb) novice division. The program is structured around four training days per week with a consistent rotating focus. Each day centers on one primary movement pattern, layered with secondary lifts and strongman-flavored accessories that ramp in intensity and specificity over the 10 weeks. The goal is to create a seamless bridge from conventional gym lifting to implement-ready performance without ever feeling like you’re abandoning barbell progress. Core Training Split (Repeats Every Week with Progressive Changes) 1. Day 1 – Posterior Chain & Pull Emphasis Primary lift: Conventional barbell deadlift (the anchor for raw pulling power and hip drive). Secondary: Romanian deadlifts and/or good mornings (posterior chain reinforcement). Strongman-specific: Single-arm farmer carries (time-based for grip endurance) and sandbag-to-shoulder (AMRAP loading volume). → This day builds the base for axle deadlifts, stone/keg loading, and any heavy pull under fatigue. 2. Day 2 – Lower-Body Drive & Carry Emphasis Primary lift: Barbell back squat (pure leg and trunk strength). Secondary: Zercher squats (front-loaded carry simulation) and leg press/hamstring work. Strongman-specific: Trap bar carries early → yoke walks/holds introduced and intensified later. → Develops the leg drive, core bracing, and stability needed for yoke carries, sled pushes, and loaded carries. 3. Day 3 – Overhead & Explosive Power Emphasis Primary lift: Strict barbell overhead press (shoulder strength foundation). Secondary: Push press and clean pulls / clean & press variations (explosive hip + shoulder transfer). Accessory: Lateral raises for shoulder health. → Bridges conventional overhead strength into the clean & press technique required for axle or log pressing events. 4. Day 4 – Log Press Priority & Support Work Primary lift: Log press (the headline movement—explicitly prioritized as the “last lift of the week”). Secondary: Military (strict) press and bench press (triceps/chest/shoulder stability kept as supporting work). Accessory: Machine abs crunches (trunk integrity under load).

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on maximal strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

10.8%

Hamstrings

10.7%

Abs

10.7%

Quadriceps

10.3%

Front Delts

9.8%

Middle Delts

8.7%

Triceps

8.1%

Upper Back

6.3%

Lower Back

5.4%

Rear Delts

3.8%

Forearms

3.8%

Neck

3.2%

Lats

2.2%

Adductors

1.5%

Olympic

1.5%

Chest

1.3%

Biceps

1.3%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	5–8 reps	70%
		3	5–8 reps	75%
2	Romanian Deadlift (Barbell)	4	6–8 reps	—
3	Single Arm Farmer Carry	4	1 min	—
4	Sandbag To Shoulder	3	AMRAP	—

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	5–8 reps	70%
		3	5–8 reps	75%
2	Zercher Squat (Barbell)	4	5–8 reps	—
3	Leg Press (45 Degrees)	4	8–12 reps	—
4	Trap Bar Carry	4	1 min	—

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	3	5–8 reps	70%
		3	5–8 reps	75%
2	Push Press (Barbell)	4	5 reps	—
3	Clean Pull	4	5–8 reps	—
4	Lateral Raise (Dumbbell)	4	12–15 reps	—

#	Exercise	Sets	Reps	Load
1	Log Press	3	4–8 reps	70%
		3	4–8 reps	75%
2	Military Press (Barbell)	4	4–8 reps	—
3	Bench Press (Barbell)	4	8–10 reps	—
4	Abs Crunch (Machine)	4	8–10 reps	—

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Telkhines Forge is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Telkhines Forge is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Telkhines Forge is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android