Telkhines Forge

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).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Single Arm Farmer Carry

Sandbag To Shoulder

Deadlift Day

Squat (Barbell)

Zercher Squat (Barbell)

Leg Press (45 Degrees)

Trap Bar Carry

Squat Day

Overhead Press (Barbell)

Push Press (Barbell)

Clean Pull

Lateral Raise (Dumbbell)

Axel overheard press

Log Press

Military Press (Barbell)

Bench Press (Barbell)

Abs Crunch (Machine)

Log Work

Good Morning

Yoke

Clean and Press

Skull Crusher (Barbell)

Overhead & Press Focus Sim

Pull & Dead Variation Sim

Carry & Static Sim

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