A clear place to start
Forged Foundations is for newer lifters building confidence, practising the main movement patterns and getting used to a repeatable training week. You do not need to arrive strong. You need a starting point you can return to.
Three days or four?
The three-day program is included with Free. The four-day option is included with Pro. Choose the schedule you can consistently fit around work, sleep and the rest of your life. Four days is not automatically the better choice.
The sessions use gym equipment, including free weights, machines and cables. Open the program overview and review the listed alternatives before starting.
Eight weeks, in two blocks
Weeks one to four focus on skill and a strength base. Weeks five to eight introduce the next block of variations while continuing progression. Review the exercise options at the start of a block and use consistent choices so your logged progress is meaningful.
Let your completed work guide the next load
Log your sets, reps and effort. On a Green day, the app can suggest a load increase when you meet the prescribed rep and effort targets and have entered a suitable equipment increment. A suggestion is not an instruction to force a weight you cannot control.
Reps in reserve, or RIR, estimates how many more controlled repetitions you could complete. Follow the target displayed in the session rather than treating every set as a test of your limit.
Account for the day you have had
Check in, warm up, then review your Green, Amber or Red plan. Amber scales the work back. Red can mean a short, easy session or rest. If you are unwell, unusually exhausted or pain is worsening, skip training rather than forcing it.
Your program includes guidance for harder weeks and recovery. Use the current in-app session and program guidance for adjustments; these are not a diagnosis or an injury treatment plan.
Review before the next block
At block boundaries, review the in-app options to continue or take an optional deload when needed. A deload is additional recovery work, not a fixed percentage you must use or a guarantee that fatigue has cleared. Follow the easier prescription and choose a manageable load.
At the end, choose what to do next rather than automatically adding another demanding cycle. Your completed history remains saved. There is no separate maintenance program to select.
Open your program
In the app, open Programs, explore the available days and review the sessions before starting. Your completed training history stays saved when you choose another program.