Tyrs Forge: 12-Week Strength And Muscle Building Program!

Type: weight-training/strength-training

Author: Daniel - TinyVik1ng

Tyrs Forge: 12-Week Strength & Muscle Building Program

Overview: Tyrs Forge is a 12-week, high-intensity strength and muscle-building program designed to push your limits and ignite new growth. Combining heavy compound lifts with targeted isolation exercises, this program ensures that every major muscle group is worked thoroughly multiple times per week. As the program progresses, reps and sets are adjusted to progressively challenge your muscles, leading to consistent gains in both strength and size.

Phases Overview

Phase	Reps
Weeks 1-3	Higher volume, moderate weight (9-11 reps)
Weeks 4-6	Moderate volume, heavier weight (6-8 reps)
Weeks 7-9	Low volume, maximum weight (2-5 reps)
Weeks 10-12	Repeat Weeks 1-6 progression for continued gains

Workout Structure

Day	Muscle Groups
Day 1	Chest, Triceps, Abs (Multi-Joint)
Day 2	Shoulders, Legs, Calves (Multi-Joint)
Day 3	Back, Traps, Biceps (Multi-Joint)
Day 4	Chest, Triceps, Abs (Single-Joint)
Day 5	Shoulders, Legs, Calves (Single-Joint)
Day 6	Back, Traps, Biceps (Single-Joint)

Weeks 1-3: Higher Volume

Reps: 9-11 for Multi-Joint Exercises | 12-15 for Single-Joint Exercises

Day 1: Chest, Triceps, Abs (Multi-Joint)	Sets x Reps
Bench Press	4 sets of 9-11 reps
Incline Dumbbell Press	3 sets of 9-11 reps
Decline Smith Machine Press	3 sets of 9-11 reps
Dips	4 sets of 9-11 reps
Close-Grip Bench Press	4 sets of 9-11 reps
Cable Crunch	3 sets of 9-11 reps
Smith Machine Hip Thrust	3 sets of 9-11 reps

Day 2: Shoulders, Legs, Calves (Multi-Joint)	Sets x Reps
Barbell Shoulder Press	4 sets of 9-11 reps
Alternating Dumbbell Shoulder Press (Standing)	3 sets of 9-11 reps
Smith Machine One-Arm Upright Row	3 sets of 9-11 reps
Squat	4 sets of 9-11 reps
Deadlift	3 sets of 9-11 reps
Walking Lunge	3 sets of 9-11 reps
Standing Calf Raise	3 sets of 9-11 reps
Seated Calf Raise	3 sets of 9-11 reps

Day 3: Back, Traps, Biceps (Multi-Joint)	Sets x Reps
Barbell Bent-Over Row	4 sets of 9-11 reps
Dumbbell Bent-Over Row	3 sets of 9-11 reps
Seated Cable Row	3 sets of 9-11 reps
Barbell Shrug	4 sets of 9-11 reps
Barbell Curl	3 sets of 9-11 reps
Barbell or EZ-Bar Preacher Curl	3 sets of 9-11 reps
Reverse-Grip Barbell Curl	3 sets of 9-11 reps
Barbell Wrist Curl	3 sets of 9-11 reps

Day 4: Chest, Triceps, Abs (Single-Joint)	Sets x Reps
Incline Dumbbell Flye	3 sets of 12-15 reps
Dumbbell Flye	3 sets of 12-15 reps
Cable Crossover	3 sets of 12-15 reps
Triceps Pressdown	3 sets of 12-15 reps
Overhead Dumbbell Extension	3 sets of 12-15 reps
Cable Lying Triceps Extension	3 sets of 12-15 reps
Crunch	3 sets of 12-15 reps
Standing Oblique Cable Crunch	3 sets of 12-15 reps

Day 5: Shoulders, Legs, Calves (Single-Joint)	Sets x Reps
Dumbbell Lateral Raise	3 sets of 12-15 reps
Barbell Front Raise	3 sets of 12-15 reps
Dumbbell Bent-Over Lateral Raise	3 sets of 12-15 reps
Leg Extension	4 sets of 12-15 reps
Leg Curl	4 sets of 12-15 reps
Seated Calf Raise	3 sets of 12-15 reps
Donkey or Leg Press Calf Raise	3 sets of 12-15 reps

Day 6: Back, Traps, Biceps (Single-Joint)	Sets x Reps
Lat Pulldown	3 sets of 12-15 reps
Reverse-Grip Pulldown	3 sets of 12-15 reps
Straight-Arm Pulldown	3 sets of 12-15 reps
Smith Machine Behind-the-Back Shrug	4 sets of 12-15 reps
Incline Dumbbell Curl	3 sets of 12-15 reps
High Cable Curl	3 sets of 12-15 reps
Rope Cable Curl	3 sets of 12-15 reps
Dumbbell Reverse Wrist Curl	3 sets of 12-15 reps

Weeks 4-6: Moderate Volume

Reps: 6-8 for Multi-Joint Exercises | 12-15 for Single-Joint Exercises

Adjust the reps for multi-joint movements to 6-8, while single-joint movements remain at 12-15 reps. Use the same exercise structure as Weeks 1-3.

Weeks 7-9: Low Volume

Reps: 2-5 for Multi-Joint Exercises | 16-20 for Single-Joint Exercises

Push for maximum weight, reducing the reps to 2-5 for multi-joint movements, while increasing single-joint exercises to 16-20 reps. Use the same exercise structure as Weeks 1-3.