BUILD A BODY
THAT MATCHES
YOUR AMBITION.
Evidence-informed programming, structured nutrition systems, and weekly 1:1 video accountability built around your actual professional schedule. No gym-bro dogmas, no starvation diets.
YOUR PROBLEM PROBABLY
ISN’T MOTIVATION.
Most people don't lack willpower. They lack an adaptable framework that integrates training and nutrition into a demanding professional life. Select the obstacles holding you back:
You are likely stuck in a 'comfortable' zone. Without structured progressive overload (tracking weights, sets, and reps to make incremental demands) and training at the proper relative intensity (RPE 7-9), your muscles have no stimulus to adapt. We log and audit every session to force progress.
THE FORGE METHOD:
ENGINEERED PROGRESS
We do not guess. We assess, build, execute, and adjust. This four-stage continuous loop removes uncertainty, optimizes recovery, and guarantees results.
ASSESS
Before coding a single workout, we analyze your exact starting data to establish baseline thresholds.
- ↳Physiological Goal Definitions
- ↳Real-World Schedule Audits
- ↳Historical Training Experience Logs
- ↳Dynamic Movement Limitation Profiling
- ↳Dietary Habits & Calorie Baseline Audits
BUILD
We translate your baseline metrics into a bespoke mathematical training and nutrition program.
- ↳Bespoke Weekly Training Split Designs
- ↳Biomechanical Exercise Selection Blocks
- ↳Custom Calorie & Macronutrient Targets
- ↳Specific Progressive Overload Strategies
EXECUTE
You run the program using the training app, logging every single variable under strict feedback.
- ↳App-Integrated Workout Logging
- ↳Video-Assisted Lifting Technique Checks
- ↳Structured Daily Habit Checklists
- ↳Consolidated Sunday Check-In Reports
ADJUST
We audit the weekly outputs and make micro-adjustments so you never hit a progress plateau.
- ↳Weekly Performance Log Evaluations
- ↳Training Volume & Load Adjustments
- ↳Flexible Nutritional Intake Re-scalings
- ↳Direct Obstacle Resolution Reviews
CLIENT TRANSFORMATIONS:
REAL DATA, REAL RECOVERY
No dynamic lighting tricks, no extreme dehydration. These are real results from busy professionals who followed the structured training and flexible nutrition guidelines.
Daniel R.
"I tried for years to gain size, but always burned out. Ethan's structure let me build muscle while traveling 3 days a week. The programming is incredibly logical."
74 kg, struggling with consistency and low energy under high-stress corporate travel.
OUTCOME ACHIEVED:80 kg, gained 6 kg of lean muscle mass, waist circumference remained unchanged (78 cm), squat strength soared.
ESTIMATE YOUR
TRAINING METRICS
Configure your metrics to generate a realistic strength and body transformation structure. This represents a scientifically sound structure, not instant magic.
4 Training Days / Week (Upper Body / Lower Body Split for optimal volume distribution)
12 - 20 Weeks Body Recomposition Block
Simultaneous muscle gain and fat loss. Heavy compound lifting paired with precise calorie partitioning on training vs. rest days.
Caloric maintenance targets, high-protein intake (2.2g/kg), weekly weight tracking, and barbell form validation check-ins.
Given your schedule constraint, we utilize dynamic calendar scheduling: workout variations can be shifted and condensed to fit busy weeks without breaking continuity.
INSIDE THE
COACHING EXPERIENCE
We do not just hand you a PDF. You receive a structured, tech-enabled platform built entirely to maximize consistency and metrics validation.
SAMPLE TRAINING WEEK:
STRUCTURED RECOVERY
This is an illustrative 4-day upper/lower split structure designed for high mechanical load and optimized nervous system recovery. Select a day to review the session log:
Monday — Upper Body Strength
Heavy compound lifting focus. Prioritizing strength progression with low repetition, high-load sets.
SELECT YOUR COHORT TIER
Choose the level of accountability that matches your current training experience and professional schedule.
| COACHING FEATURES | FOUNDATION From$149/ mo For self-directed lifters who want a structured, scientifically grounded blueprint to follow on their own.Apply Now | MOST POPULAR // RECOMMEND COACHING From$299/ mo Our signature 1:1 online coaching service. Complete customization, weekly adjustments, and daily access to Ethan.Apply Now | ELITE From$499/ mo The highest level of personalization. Designed for executives, competitive athletes, and those wanting ultimate access.Apply Now |
|---|---|---|---|
| Custom training program split | ✓ | ✓ | ✓ |
| Dynamic calorie & protein targets | ✓ | ✓ | ✓ |
| Access to video exercise library | ✓ | ✓ | ✓ |
| Training progress log template | ✓ | ✓ | ✓ |
| Monthly program adjustments | Monthly | Continuous | Continuous |
| Direct messaging support | Email (48h) | Direct (12h) | Priority (4h) |
| Weekly video check-in audits | — | ✓ | Twice Weekly |
| Lift biomechanics video analysis | — | ✓ | ✓ |
| Travel & dining restaurant database | — | ✓ | ✓ |
| Monthly Zoom strategy calls | — | — | 30-min call |
| Advanced health biometrics (HRV/sleep) | — | — | ✓ |
| Custom travel concierge meal design | — | — | ✓ |
Our signature 1:1 online coaching service. Complete customization, weekly adjustments, and daily access to Ethan.
WHAT'S INCLUDED:- Fully personalized program built for your schedule
- Dynamic calorie, macronutrient, and fiber guidance
- Weekly comprehensive video check-in reviews
- Personal form critique via video analysis
- Direct messaging support (reply within 12 hours)
- Program updates adjusted to travel/injuries
- Travel guide & restaurant database log
No long-term transformation happens in a weekend. Most clients work with Ethan for at least 12–24 weeks to establish permanent habits.
COACHING BUILT FOR REAL LIFE,
NOT PERFECT WEEKS.
"I spent years watching busy clients start training programs with massive motivation, only to burn out inside 4 weeks because the program expected them to live in the gym and eat out of plastic containers. That is why I built the FORGE METHOD."
Ethan Cole is an online strength and transformation specialist with 8 years of coaching experience, helping beginners and intermediate lifters build functional muscle and drop stubborn body fat.
Our philosophy is simple: we prioritize the scientific variables that actually drive physical change—progressive overload, biomechanical safety, and nutritional consistency—while stripping away useless gym-bro dogma and extreme caloric restrictions.
- Certified Strength & Conditioning Specialist (NSCA-CSCS)
- Certified Sports Nutritionist (ISSN - International Society of Sports Nutrition)
- B.S. in Kinesiology & Exercise Science
- Active Researcher in Muscle Hypertrophy & Periodization Science
COMMUNICATION LOGS & DEBRIEFS
Raw outputs, screenshots, and audio logs submitted directly by our client cohort. Verified for authenticity.
"Ethan doesn't waste time on bro-science. Every workout is tracked, every progression is calculated. With my work hours, I only have 4 hours a week to train, and this system squeezed every ounce of results out of that window."
"The progress estimator was spot on. After 12 weeks of training, my deadlift is up by 40kg, and my body fat is down to 14%. The video feedback is like having Ethan standing right next to the platform."
"I've started and stopped fitness plans at least ten times. What changed with FORGE was the weekly check-in logic. Ethan looks at sleep, stress, and workload, not just my food log. It's coaching built for real life."
"Running a business means 24/7 stress. The nutrition philosophy here isn't about eating dry chicken and broccoli. It's about flexible calorie tracking that fits high-stakes business lunches. Still down 10kg."KEY OUTCOME: -10 KG & 140 KG BENCH
"If you want someone to baby you, look elsewhere. Ethan is supportive but expects execution. If you log your training and hit your numbers, the system works. Simple as that. I lost 12kg of fat in 16 weeks."
"Working with Ethan has been a game-changer. The interface-style sheets he builds for training and travel days made it incredibly easy to stick to the plan during product launches. Down 9kg and strength is at an all-time high."
"The training dashboard and video analysis corrected my squat path in three check-ins. I went from constant lower back strains to squatting 140kg comfortably. Highly evidence-informed, highly recommended."
THE 7-DAY
TRAINING RESET
Download the exact training split, target metrics, daily checklists, and protein planning structures Ethan Cole uses to kickstart intermediate client transformations. Complete with video demonstration schedules.
- ↳ 7 Scientific Workout Session Logs
- ↳ Daily Adherence & Step Tracker
- ↳ Flexible Calorie & Protein Planner
- ↳ Hotel Gym & Busy Travel Adaptation
1:1 COACHING APPLICATION
Apply to work directly with Ethan Cole. We review all applications personally within 48 hours to ensure a mutual fit.
FREQUENTLY ASKED QUESTIONS
Everything you need to know about the science, accountability, and execution of the coaching system.
STOP RESTARTING.
START BUILDING.
Apply for a structured online coaching system built around your actual body metrics, your busy schedule, and your real-world lifestyle.
Apply for Coaching * Applications reviewed personally by Ethan Cole within 48 hours.