house forge
House Forge: Full-Body 3-Day
Three honest sessions a week. Everything grows.
The returning-beginner on-ramp: three full-body days built around the six patterns that matter, with Harry Spotter watching your first squats so form is coached from rep one — not after the bad habits set.
Level BeginnerDays 3/weekLength 12 weeksGoal Foundation + hypertrophy
The week
Session by session
Day 1 — Squat focus
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Back Squat | 3 | 6–10 | 3 |
| Barbell Bench Press | 3 | 6–10 | 3 |
| Barbell Bent-Over Row | 3 | 8–12 | 2 |
| Cable Face Pull | 2 | 12–20 | 2 |
Day 2 — Hinge focus
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Romanian Deadlift | 3 | 8–12 | 3 |
| Standing Barbell Overhead Press | 3 | 6–10 | 3 |
| Pull-Up | 3 | AMRAP−2 | 2 |
| Dumbbell Biceps Curl | 2 | 10–15 | 1 |
Day 3 — Push/pull mix
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Deadlift | 2 | 3–5 | 3 |
| Push-Up | 3 | 8–15 | 2 |
| Barbell Hip Thrust | 3 | 8–12 | 2 |
| Dumbbell Lateral Raise | 2 | 12–20 | 1 |
How it progresses
Linear load additions while they last, then the engine flips you to double progression the first time a jump stalls. Every change explained in plain words.
How the engine decides