FORGE 90

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Today

Non-negotiables

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Log the numbers

Weight this morning

Waist at the navel

Steps

Where you are

Session done Lift Cardio Rest

The engine · 70% of the result

Train

Every session below carries its own logbook. Enter what you lift and the app tells you what to do next week — that decision is the whole program.

The other half of training

Conditioning

Cardio has three jobs here: burn extra calories, build the engine that makes you look athletic, and keep your heart healthy. The whole art is dosing it so it speeds fat loss without stealing recovery from your lifts.

How to add weight

Double progression, and nothing else. Add reps until you hit the top of the range on every set, then add the smallest jump and start again at the bottom.

What happened	What you do next session
Hit the sets, below the top of the range	Same weight, chase one more rep
Top of the range on every set	+2.5 kg upper / +5 kg lower, reps reset to the bottom
Reps dropped or the bar slowed	Repeat it clean before you add anything
Stalled 2–3 weeks	Check sleep, protein, rest between sets — then cut 10% and rebuild

In a deficit, holding your lifts is already a win. Weight on the bar going up while the scale goes down is the recomp working.

13 weeks · 3 phases

The Map

Ninety-one days, every one of them assigned. Build the engine, load it, then tune it — you don't chase all three at once.

All 91 days

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Done Lift Cardio Rest Deload

Conditioning by phase

Phase	Steps/day	Zone 2	HIIT
1 · Weeks 1–4	build to 8k	2× · 25–30 min	none
2 · Weeks 5–8	8–9k	2–3× · 30–35 min	1×
3 · Weeks 9–13	9–10k	2× · 30–40 min	2×

Zone 2 is a pace you could hold a conversation at — roughly 118–138 bpm for you. Never put hard cardio in the 24 hours before legs. If your lifts start dropping, cut HIIT first.

Halal · Pakistani · no weighing

Fuel

Household portions of food you already eat, timed around a 9 AM gym. No oats, no fish, no scales. Tap what you ate into the counter and it does the arithmetic — protein is still the number that matters most.

Day counter

Tap what you ate. It works out calories, protein, carbs and fat for you — no weighing, no app.

Decide on trends, never on one reading

Progress

The scale swings a kilo on salt and sleep alone. The orange line is your 7-day average — that is the only weight number worth reacting to.

Body weight

no data

7-day average Daily reading 90-day target

Measurements

Every two weeks, morning, relaxed. Waist at the navel is your single best lower-belly signal — it moves when the scale won't.

Strength log

0 lifts

Pulled from your session logs. Best set = heaviest weight you've recorded on that lift.

Consistency

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Share of the daily non-negotiables you hit, week by week. Aim for 85%+ — that number predicts the result better than any single workout.