FORGED- 6 Week Physique Program

Ignatius Strength & Performance

Functional Fitness, Strength & Conditioning

Coach

Ignatius Loubser

6 Weeks to Superman Physique program — Strong, Athletic, Balanced

Built on the same athletic development principles used with 16 Olympic medalists and 5 Varsity Cup-winning rugby teams — FORGED is a 6-week strength and conditioning program designed to build a powerful, lean, athletic physique. Not a fantasy body. A real one. 5 days per week. Full gym access required. Zero guesswork.

This program focuses on building real-world strength, power, and confidence — like a modern superhero. Training blends full-body lifting, core stability, power work, and endurance so you grow a strong physique. Expect Jumps & compound movements, explosive drills, isolation exercises and body-weight conditioning — all progressed gradually and safely. Recovery, sleep, and smart nutrition support every session so muscles get stronger instead of just tired.

The goal isn’t to chase a fantasy body (although with a strict diet it will get close) — it’s to develop a resilient, athletic physique that moves well, performs under pressure, and feels & LOOKS powerful in everyday life.

$39

Get FORGED- 6 Week Physique Program

1️⃣ Athleticism & power

Regular jumps and power-focused lifts teach the body to recruit muscle fibers faster, meaning: - quicker take-offs - harder punches/contacts/lifts - better speed and agility You become strong and explosive — not just bulky. - Build muscle

2️⃣ Strong & visually impressive muscle

Hypertrophy + strength work together to: - increase muscle size - improve tendon and joint resilience - build aesthetics & real-world strength The result is a solid, athletic look — not a puffy one.

3️⃣Fat loss without sacrificing strength

Full-body sessions 3× per week: - burn high calories - elevate metabolism longer after training - preserve lean muscle while cutting fat This is ideal for getting leaner up while still getting stronger.

4️⃣Balanced training that fits real life

Rotating full-body sessions spreads stress across the body, which: - reduces overuse injuries - improves mobility and movement quality - keeps training sustainable over 6 weeks and beyond You progress steadily — without burning out.-

5️⃣ Faster recovery better conditioning

The two days of progressive steady cardio: - improve cardiac efficiency - increase oxygen delivery to muscles - speed up recovery between sets and workouts - You’ll feel less gassed, even when lifting heavy.

Features

Programming 5 days per week

Strength sessions Monday Wednesday Friday with Cardio days in between which builds endurance and assists in recovery and fat loss.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year Your coaches will push you harder, know you better, and keep you going longer, all through an app

Equipment

Required

Barbell and plates // Dumbells // Pull up bar // Lat pulldown machine // Adjustable Bench

Recommended

Kettlebells // Plyo boxes

Sample Week

Week 1 of 6-week program

Sunday

6 Weeks to Superman Day 1 week 1

Barbell Back Squat Jump

10, 10, 6, 6, 4, 4 @ 0, 0, 44.09, 44.09, 88.18, 88.18 kg

Decline DB Bench Press

3 x 10

Lat Pulldown

3 x 10

Deficit push up

@ 8

Strict Chin Up

3 x 10

Russian KB Swing

10 x 5

Monday

Superman Day 2

Cardio

1 x 45:00

Tuesday

Superman day 3 week 1

Barbell Back Squat Jump

4 x 5 @ 0 kg

Depth Jump to Vertical Jump

4 x 5

Bench Press

5 x 10

DB Bicep Curls

5 x 15

Side leaning lateral raise

4 x 30

Russian twist No weight

3 x 40

Wednesday

Superman Day 4

Cardio

1 x 45:00

Thursday

Superman Day 5

Depth Jump

4 x 5

Strict Bodyweight Pull-Up

1-Arm DB Row

8 x 8

Deficit push up

Hanging Knee Raise

4 x 15

Coach

More from Ignatius Strength & Performance

Ignatius Loubser

Ignatius Loubser has been in strength and conditioning since 1995. Former Head S&C at the University of Pretoria. 16 Olympic medalists. 5 Varsity Cup titles. This is his methodology — available to you! Currently focused on Boxing & MMA. SFG 1 and VBT certified, he's a key figure in High Performance, solidifying his status as a top professional.

Your Superman Strongest Self Starts Here

This 6-week program builds power, muscle, burns fat and builds conditioning without guesswork. Join today, stay consistent, and watch your strength, energy, and confidence climb. Let’s get to work! Follow our Instagram for regular discount codes! @ignatius

Get FORGED- 6 Week Physique Program

FAQs

1️⃣ How many days per week do I need to train?

You’ll train 5 days per week — 3 full-body strength/power sessions and 2 progressive cardio days. Each session is designed to be efficient and doable, even with a busy schedule.

2️⃣ Do I need special equipment?

A gym with basic free weights (barbells, dumbbells), a bench, Lat pull down machine and some space for jumps and plyo boxes is ideal.

3️⃣ Will this program make me bulky or too tired for daily life?

No. The plan balances power, strength, and conditioning so you build muscle density, not unnecessary bulk — and your recovery improves instead of burning you out.

4️⃣ What if I’m a beginner — is this program too advanced?

Yes. This is more for Intermediate to advanced level. You can perhaps start with our master the basics program first. That being said, you’ll start at a level that feels challenging but doable, and build safely week by week — without feeling overwhelmed.