Forge 4: Training by Austin Blake in TrainHeroic

Austin Blake

Strength & Conditioning

Coach

Austin Blake

Features
4 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

Get Forge 4

Structured Progression

Each phase builds on the last, so you’re always moving forward with a clear plan from work capacity to hypertrophy to strength.

Athletic Development

Beauty isn't everything. What is your body capable of? Expect improved strength, power, and movement quality that carry over into your sport or everyday life.

Expert Coaching

Learn while improving your health and performance from a coach with over 10 years of experience in the gym, working one-on-one with athletes, and a degree in exercise science.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily workouts designed to increase athleticism, strength, and size.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Phase 1: Work Capacity W1/D1

Assault Bike

2 x 45

Lying Garhammer Raise

3 x 12

Lunge Iso

3 x 30

Banded Rotation

3 x 10

KB Drop Catch Lunge

3 x 8

Single Leg Bounding

3 x 5

Front Squat

3 x 6 @ 55 %

Short Split Squat

3 x 10

Seated Leg Curl

20, 10, 10

B Stance Landmine RDL Contralateral

3 x 8

Monday

Phase 1: Work Capacity W1/D2

Assault Bike

1 x 50

Hanging Leg Raise

3 x 10

Plyo Push-Up

3 x 8

Seated Lateral Med Ball Slam

3 x 10 @ 6 lb

KB Rotational Swings

3 x 10

Deep Dip ISO Hold

3 x 30

Barbell Bench Press

8 x 4 @ 65 %

Pull-Up

Staggered Stance 3 Point DB Row

5 x 6

Incline Bench DB Lateral Raise

2 x 15

Back Supported Dumbbell Overhead Tricep Extension

2 x 20

DB Bicep Curls Seated on Bench

2 x 12

Wednesday

Phase 1: Work Capacity W1/D3

Assault Bike

1 x 50

GHD Sit-Up

3 x 12

Oscillating FFE Split Squat

3 x 15

Banded Lateral Bound

3 x 10

Lateral Depth Jump

3 x 5

Paused Deadlift

4 x 4 @ 64 %

Zercher RDL

3 x 10

Leg Extension

5 x 8

Seated Calf Raise

2 x 12

Thursday

Phase 1: Work Capacity W1/D4

Assault Bike

1 x 8:00

Med Ball Sit-Up and Throw

3 x 15 @ 6 lb

Landmine Bar Twist

3 x 10

Side Hip Lift on Bench

3 x 8

Med Ball Power Drop

3 x 10

Chin-Up Iso

3 x 30

High Incline Barbell Bench Press

4 x 5 @ 45 %

Pendlay Row

4 x 6

Feet Up Flat DB Press

3 x 10

Incline Side Lying DB Lateral Raise

2 x 15

Incline DB Tricep Extensions

3 x 12

DB Spider Curl

3 x 12

Coach

More from Austin Blake

Austin Blake

The last program you'll search for.

Four days a week. Four phases. Built for real strength development. If you've been bouncing between programs wondering why you're stuck, this is where that stops. Get in.

Get Forge 4

FAQs

Is this for beginners?

Forge 4 is built for people who have been training for a while and want real structure. If you're brand new to lifting, start with something foundational first.

What makes this different from other programs?

Most programs give you a template. Forge 4 gives you a system. Each phase builds on the last with a clear purpose, so you always know where you're going and why.

How is this different from Forge 3?

Forge 3 is three days a week, built for athletes with a tighter schedule. Forge 4 adds a fourth training day and more volume, so if you have the time and the recovery capacity, Forge 4 is the next step up.

How long is each phase?

Each phase runs four weeks. Long enough to actually adapt and see progress, short enough to keep the training fresh and the intensity high.

The Proof

Verified Athlete

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Forge 4