// FREE TRAINING PROGRAM / PDF + TRACKER

FOUR WEEKS.
ONE PLAN.
ZERO GUESSWORK.

The 4 Week Blueprint is the exact starter program our coaches run with new members: 16 structured workouts, warm-ups, progressions and a simple nutrition one-pager. Free, delivered to your inbox in about a minute.

// INSIDE THE BLUEPRINT

16 structured workouts, 4 per week

Every set, rep and rest period laid out. About 60 minutes each

Video demo for every exercise

Scan the link next to each movement, watch the form standard

The nutrition one-pager

Protein target, plate method, and what to ignore. No meal prep religion

Printable progress tracker

Log your loads week to week and watch the numbers climb

// GET THE BLUEPRINT FREE

INSTANT DELIVERY NO SPAM, EVER UNSUBSCRIBE ANYTIME

01 / THE STRUCTURE

EACH WEEK BUILDS
ON THE LAST.

This is not a random workout collection. It is a progression: the order of the weeks is the program.

FOUNDATION

Own the movements

Squat, hinge, press, pull and carry at controlled loads. You set your baseline numbers here.

VOLUME

Add the work

Same movements, more sets. Your body adapts to doing more before it adapts to lifting more.

LOAD

Push the weight

Loads climb using the tracker numbers from weeks one and two. This is where strength shows up.

TEST

Prove the change

Re-test your week one baselines and put the improvement in black and white. Then decide what's next.

02 / SEE FOR YOURSELF

DAY ONE, UNLOCKED.

Here is the first session exactly as it appears in the Blueprint. Sixteen of these, each one laid out to this standard, plus the warm-ups and video links.

SEND ME ALL 16 WORKOUTS

// WEEK 01 / DAY 01 / FULL BODY A EST. 55 MIN

EXERCISE	SETS X REPS	REST	EFFORT
Goblet squat	3 x 10	90 SEC	2 REPS IN RESERVE
Dumbbell bench press	3 x 10	90 SEC	2 REPS IN RESERVE
Romanian deadlift	3 x 8	2 MIN	SLOW LOWERING
Lat pulldown or assisted pull-up	3 x 10	90 SEC	FULL STRETCH
Farmer's carry	3 x 30M	60 SEC	HEAVY, TALL POSTURE
Plank	3 x 40 SEC	45 SEC	BRACED, NO SAG

EVERY EXERCISE LINKS TO A FORM VIDEO IN THE PDF / LOADS LOGGED IN THE TRACKER

SEND ME ALL 16 WORKOUTS

// BUILT FOR YOU IF

You train, or want to train, but you walk in without a plan and improvise.

You are coming back after months or years off and want a safe re-entry.

You are a beginner who wants to learn the five movements that matter first.

You have roughly four hours a week and any gym with free weights.

// SKIP IT IF

You want a shortcut. There is no supplement stack or 10 minute hack in here.

You are an advanced lifter with years of structured programming behind you.

You will not log your numbers. The tracker is half the program.

You are training around a serious injury. See a professional first, then come back.

03 / WHO WROTE THIS

Marcus Bekker

HEAD OF STRENGTH / CSCS / NSCA-CPT

The Blueprint is the first four weeks of the exact progression I run with every new member at APEX FORGE. I wrote it because most beginner programs online are either random workouts in a trench coat or thinly disguised sales pitches. This is the real thing: the plan, the standards, and the tracker. Do it honestly for four weeks and your numbers will move.

ON RECORD / 270 KG DEADLIFT / 8 YEARS COACHING

04 / QUESTIONS

BEFORE YOU ASK.

Is it actually free? What's the catch?

Actually free. The honest catch: some people who run the Blueprint decide they want coaching, and we would like to be the gym they think of. That is the whole business model. You can take the program and never hear from us again with one click.

Do I need to train at your gym to use it?

No. Any gym with dumbbells, a barbell and a cable machine works, and the PDF lists substitutions for home setups with limited equipment.

I'm a complete beginner. Will I manage?

Yes. Week one is deliberately conservative, every exercise has a video showing the form standard, and the effort column tells you exactly how hard to push. Start lighter than you think and let the tracker do its job.

What happens after the four weeks?

Week four ends with a re-test of your baselines. From there you can repeat the cycle with heavier loads, or if you want coaching eyes on your lifts, our free 7 day pass lets you train with us and get a plan built around your new numbers.

// FREE PDF + TRACKER / DELIVERED IN ABOUT A MINUTE

YOUR NEXT FOUR WEEKS,
ALREADY PLANNED.

Sixteen workouts, the nutrition one-pager and the tracker. The only thing left to decide is which day is day one.

GET THE FREE BLUEPRINT

FOUR WEEKS.ONE PLAN.ZERO GUESSWORK.

EACH WEEK BUILDSON THE LAST.