Your questions.
Clear answers.

RIR stands for reps in reserve. It means how many more reps you estimate you could do at the end of a set while keeping good technique.

For example, if you finish 8 reps and feel you could do 2 more good reps, that set was 2 RIR. A target of 3 RIR means stopping when you think you have about 3 good reps left—not doing 3 reps in total.

A higher RIR means leaving more in the tank. Follow the target shown for today’s session and log your honest estimate. You do not need to attempt extra reps to prove it; judging RIR gets easier with practice.

Designed with tradies and physically demanding jobs in mind, and open to anyone who wants structured training to build muscle and strength. Choose a program that fits your experience, schedule and recovery.

No. Foundations is the starting point for newer lifters and people rebuilding consistency. Strength is for established lifters who need a different progression structure. Use the finder on the Programs page to choose your starting point.

The shortest option is Foundations at three days per week. Foundations also has a four-day option, and Strength offers four or five days. Choose the schedule you can consistently sustain alongside work and recovery.

Session length varies with your program, rest periods and optional exercises. Complete the prescribed work properly rather than trying to make every workout last a set amount of time.

Train on the same days each week wherever possible. A fixed schedule helps you manage recovery, fatigue and your workload, and makes consistency easier to maintain.

If work or life gets in the way, you can move a session within that week. Complete your required sessions within the training week for it to count as completed, then return to your usual schedule when things settle down.

Log your sleep, hours worked and how physically demanding the job was. Assess how recovered you feel after your final warm-up set for the first exercise, and recheck after the first working set if needed.

Today recommends Green, Amber or Red from those answers and explains why. You can change the recommendation if you feel better or worse, the session plan updates automatically. Green follows the planned session. Amber reduces the work to account for fatigue. Red means a much lighter session or rest. After the warm-up answer sets your colour, Training adjusts the sets, effort targets and calculated external loads, and greys out exercises not needed.

Choose a suitable alternative that keeps the same movement pattern and training purpose. Once you find a replacement, keep it consistent for the rest of the mesocycle where possible and record the change in your session notes.

Use Profile → Your program to choose from the available alternatives before starting the block. Exercise choices and increments are editable during week one of each mesocycle, then lock from week two. For a necessary one-off substitution after that, record it in session notes; notes do not change the exercise’s progression history.

Yes. Your 14-day trial starts after confirming your email. No card is required and there is no automatic charge. At the end, choose whether to subscribe to keep training.

Yes. Open Settings → Your membership → Manage membership to cancel. Access continues until the end of your paid period. Cancellation keeps your account and progress so you can return later.

Visit the Help Centre for account and membership instructions, or contact FBY through the Contact page for a billing concern or refund request.

No. Forged By Yakka was designed around the demands of life on the tools, but you do not need to work in a trade to join.

The programs provide structured strength and muscle-building training. Choose the option that suits your experience and available training days, and use the readiness check to adjust for how you feel that day.