FORGED IN
IRON
3 phases to reach your final form
The Forged in Iron series is a 20-week program designed to transform you into a true weapon. It begins with the tempering phase, during which we develop and harden your muscles, including building strong legs.
Next, you increase intensity during the Sharpening phase, culminating in heavy AMRAP sessions.
You've built the weapon. Now it’s time to wield it. Finally, in the last 6 weeks, you reach your peak, aiming for a new 1RM in your main lifts.
THE PROGRAM
GOAL: To build, sharpen, and peak your strength so you hit your strongest 1RMs yet.
Exercise Selection
Squat Day: Back Squat
Bench Day: Bench Press
Deadlift Day: Deadlift
Glutes & Shoulders: Hip Thrust, Overhead Press/High Bar Squat, Push Press
Recovery: Circuits
Program Days:
Day 1: Back Squat
Day 2: Bench Press
Day 3: Deadlift
Day 4: Glutes & Shoulders of Steel
Day5: Armor Building/Edge Recovery/GPP
3-5 Days Options
You are provided 5 workouts a week, but if you need to condense them into 3 days, you should stick to just squat, bench, and deadlift.
If you want to do 4 days, you would do squat, bench, and deadlift, and then choose between day 4 & 5 depending on how well you recover.
The 3 Phases of Forged in Iron
The Fire (Tempering Phase) - 8 weeks
Temper your body like steel. This phase builds dense muscle, hardens your base, and puts a special emphasis on lower-body hypertrophy, turning your legs into pillars of strength. When the fire is done with you, you’ll be primed for serious strength.
The Sharpening- 6 weeks
Raw strength becomes refined power. Through structured waves and rising intensity, this 6-week phase hones the muscle you built—ending with heavy AMRAPs that test your grit and sharpen your edge for the peak to come.
The Final Form- 6 weeks
Your last 6 weeks are a true peak—purpose-built to bring out your maximum potential. Here, fatigue drops, intensity climbs, and you prepare to hit all-new PRs on your squat, bench, and deadlift. This is where the weapon you forged is fully revealed.
If you want to run one of these phases on its own, you can purchase them separately here:
Equipment needed
We recognize that everyone will have access to different equipment. We offer a solution in the notes on the best substitution for every non-barbell/dumbbell exercise. If you need additional support, please ask Coach Christy in the program chat box.
Necessary Equipment:
Barbell
Rack
Bench
DBs
Recommended Equipment
Cable Machine/Lat Pulldown
Leg Extension
Hamstring Curl
Sled
Whats included
WARM-UPS
Make sure you are primed for your big lifts with specific warm-ups that help mobilize and activate your muscles for a more optimal workout
CUES AND INSTRUCTIONS
We want you to get stronger and lift BETTER! We make sure you understand the desired outcome of each exercise.
ACCESSORIES
Don’t worry we have all your accessories included in the program!
CHAT SUPPORT
Ask coach Christy for modifications to exercises if additional support is needed
Who is forged in iron For?
This program is for anyone who wants:
A long-term training plan with purpose
More muscle + more strength (especially in the legs)
A real wave-model strength phase
A final peak to hit new PRs
A cycle that builds you, sharpens you, and finishes by unleashing you
If you’re ready to commit and get genuinely stronger, Forged in Iron is for you.
program sneak peeks
Check out below to see sneak peeks from each phase of the program.
