Forge 3
Austin Blake
Strength & ConditioningForge 3 is a full-body training system designed to build strength, power, and muscle in just three training days per week.
This program uses weekly undulating periodization to rotate training stress across the squat, bench, and deadlift. Each week one lift is emphasized while the others are trained at a lighter intensity. This allows you to push hard on key movements while still recovering and progressing over time.
The result is a program that builds real strength without burying you in fatigue.
Forge 3 combines three key training qualities across the week:
Day 1 — Volume & Hypertrophy Higher rep training to build muscle and reinforce positions in the squat, bench, and deadlift.
Day 2 — Speed, Power & Conditioning Explosive work, athletic movements, and short conditioning intervals to improve power and work capacity.
Day 3 — Strength Lower-rep training focused on developing maximal strength in the big lifts.
This concurrent structure allows you to train multiple qualities at once without needing separate phases. Strength, power, and hypertrophy develop together in a system that stays balanced and sustainable.
Forge 3 is ideal for:
Lifters with limited gym time
Athletes training for other sports
Busy adults who still want to get stronger and perform
If you want a program that prioritizes structured training, progressive overload, and long-term progress, Forge 3 delivers a system you can follow consistently and see results from week to week.
Train hard. Recover well. Build strength.
A1
Decline Sit Up
A2
Cable Side Bends
B
Front Squat
@ 49 %
C
Close Grip Bench Press Larsen
@ 56 %
D
Romanian Deadlift (RDL)
E
Seated Leg Curl
F
DB Lateral Raise Tempo
A1
Swiss Ball DB Sit Up
A2
Bent Over Cable Rotation
B
TrapBar Jump
C
Push Press
@ 55 %
D
Walking Barbell Lunge
E
Leg Extension
F
Pull-Up
Circuit
G
Assault Bike 10 rounds 10s on (max watts) 50s off (coast/recover) Record total calories. If you don't have access to an air bike, you can substitute this with a similar exercise that allows you to push as hard as you can for at least 10 seconds safely.
A1
Lying Leg Raise On Bench
A2
Med Ball Wall Throw
B
Front Foot Elevated Split Squat Jump Continuous
C
High Bar Box Squats
@ 67 %
D
Bench Press
@ 70 %
E
Paused Deadlift
@ 65 %
F
Chest-Supported DB Row
G
Dumbbell Incline Single Arm Triceps Extensions
Austin Blake
I’m a strength coach and founder of AUSBLAKECOACHING with a degree in Exercise Science from Indiana University. I’ve coached national champion powerlifters, high school athletes, and HYROX competitors. I competed in powerlifting for over six years and now train Brazilian Jiu-Jitsu. My coaching focuses on structured training that builds real strength.
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Forge 3
Forge 3
Forge 3
