Three four-week phases carry you from basic two-limb movements, into one-limb balance work, into the main compound lifts. By week twelve you know the core patterns, how to choose your loads, and how to judge effort — the foundation of a lifter.
The week is four short sessions and three step days. Every training day opens with the same five-minute Kindle sequence — mobility and activation, to open the joints and switch the right muscles on. Forge days are your strength work — controlled reps in the target range, leaving two or three in the tank. Temper days are the signature — hit the phase's rep target, then finish the set with a timed isometric hold at the hardest point of the movement. The targets climb: 12-15 clean reps in Phase I, 15-20 in Phase II, and only in the last four weeks as many as you have left. Stop any set the moment form breaks, whatever the number says.
The Temper holds grow from 15 seconds in Phase I to 30 seconds in Phase II, then stay at 30 seconds in Phase III while the rep target carries the progression. Your daily step target climbs from 6–8,000 to 12,000 and up. The step days are part of the program, not time off from it.
It ships in two editions. The Gym Edition runs on machines and dumbbells, then graduates you to the barbell in Phase III — squat, bench, row, overhead press, and Romanian deadlift at beginner-friendly reps. The Home Edition runs the same twelve weeks at home, building to the standing loaded strength that prepares you for the same.
Four training days a week on Days 1, 2, 4 and 5 — Forge on 1 and 4, Temper on 2 and 5. Days 3, 6 and 7 are step days: no lifting, just reach your step target and let the work sink in. Day 6 doubles as an optional catalyst slot — drop in a Train Areté add-on program (sold separately), or keep it as easy steps. Rest 60–120 seconds between sets, and add a rep or a touch of weight only once every set is clean.
