Weeks 1–4
Learn the lifts
Squat, hinge, press, pull. Light enough to learn, heavy enough to count. You leave every session knowing why.
Live strength coaching · Austin, TX
Train live. Eat clean. Show up.
Two to three live sessions a week with Coach Ryan Cole, plus full nutrition coaching. You show up. He handles the rest.
$599 / monthSessions + nutrition
Full refund if you cancel before your first session.
Coach Ryan ColeLive strength coaching in Austin, TX
FORGE
2 / 2
This week
FORGE
0/3this week
First month · $599
Lock your spot
Pick two or three training days. Your first week is held once the deposit is in.
0 of 2–3 days picked · Sessions at 11:00 AM
First month
Live sessions—
Nutrition coachingIncluded
Total$599
•••• •••• •••• 4242
Concept checkout. No payment is taken.
Full refund if you cancel before your first session.
Next session
Monday · 11:00 AM · Live with your coach
Upper
Need to reschedule? Text your coach.
Your week
Nutrition
Food
Nutrition is coached the same way as training: simple, consistent, adjusted as you go.
This week’s plan
Meal prep notes
Sunday: cook 1.2 kg chicken or a tray of tofu. Rice for four days.
Chop greens and citrus once. Keep them in glass, not a bag. If a meal doesn’t fit the day, swap protein for protein.
Check in
Log today
Breakfast, lunch, dinner. Keep it honest.
Weekly nutrition check-in
Energy, hunger, adherence.
Text your coach
If something doesn’t fit the day, text your coach.
This week
Your Forge week
0 of 3live sessions · Nutrition coached · You show up
Schedule
Requires coach approval.
Before you go
Pause or leave
This program works because of consistency. If you need to pause, text your coach first so the plan can be adjusted instead of dropped.
Upper
Monday · 11:00 AM60 min
Live with Coach Ryan Cole. Body-part split, progression, and recovery included.
Today’s work
Tap through: this is the app you get
On your own vs. Forge
Your gym has the iron. Nobody has a plan.
A membership gets you in the door. It doesn’t tell you what to lift, what to eat, or notice when you stop coming.
On your ownForge
CoachNobodyRyan, live
ProgramWhatever’s on YouTubeWritten and run for you
FoodGuessingMeals and macros, checked weekly
If you skipNobody noticesYour coach texts you
Cost$40 a month + the months you lose$599 a month, all in
Drag to compare
From a notes app to a plan.
Gym stuff
leg day??
chest + tris (skipped)
try that youtube program
eat more protein?
mon… tue… ugh
GYMYour membership renews tomorrow · $40
The program
What you get
- Live training sessions, two to three times a week
- Programming decided and run for you (body-part splits)
- Nutrition coaching: meals, prep, macros
- A schedule built around your life
- Direct coaching every step of the way
Everything in your month
Live sessionsProgrammingForm checksProgress trackingDeload weeksLive sessionsProgrammingForm checksProgress trackingDeload weeks
Meal plansMacrosMeal-prep notesWeekly check-inText your coachMeal plansMacrosMeal-prep notesWeekly check-inText your coach
Fixed daysSame time weeklyThe Forge appSchedule changesPause, don’t quitFixed daysSame time weeklyThe Forge appSchedule changesPause, don’t quit
3live sessions a week, max
60minutes per session
12weeks per block
$599a month, all in
Who it’s for
Busy, capable, stalled.
You’ve bought the membership. You’ve tried the app with 400 workouts. You know what to do, and you still don’t do it two weeks in a row. That’s not a discipline problem. It’s a plan problem. Here you get two or three fixed days, a coach who runs the session, and food that’s already decided. You just walk in.
- You work full days and train around them
- You’ve started over more than twice
- You want strong, not just tired
What changes in 12 weeks
Twelve weeks. Three blocks.
Four steps
How it works
Pick your days at checkout. Your first month is the deposit, and your first week is held as soon as it’s in.
Sixty minutes, warm-up to last set. Ryan picks the weights, watches the reps and adjusts on the spot.
Training-day and rest-day plans, a Sunday prep list, and a weekly check-in on energy, hunger and sleep.
Every block ends with a re-test. Missed a week? Text your coach and the plan moves instead of falling apart.
The Forge app
Your week, in your pocket.
Next session, today’s work, meals and your week. Tap through it.
The offer
Forge · Coach Ryan Cole
$599/ month
Your first month is the deposit. No sign-up fees.
- 2–3 live sessions a week, 60 minutes
- Full nutrition coaching
- The Forge app from day one
Full refund if you cancel before your first session.
Add-ons
Meal-plan month
+$149
A month of meals written to your training days, with a shopping list.
In-person form check
+$120
One hour, one-on-one: squat, hinge and press, filmed and fixed.
Extra live session
+$75
Add a fourth session any week you want more.
About the coach
The person behind the plan.
I coach a small group of people with real jobs and real lives. I don’t sell programs to strangers. I run your sessions, I write your food, and I notice when you’re not there. Three days a week is enough if you actually do them. My job is making sure you do.
Show up. I’ll handle the rest.
From the archive
Iron is old.
People have gotten strong the same way for over a hundred years: show up, lift, eat, sleep, repeat. We just make sure you do it.
Photos: Library of Congress, public domain.
Questions
Before you book
In person or online?
Sessions are live and in person at the gym in East Austin. Traveling? Take that week’s sessions by video.
What if I miss a session?
Text your coach. The session moves within the week; the plan doesn’t fall apart.
Do I need experience?
No. Weeks 1–4 teach every lift from the empty bar up.
What do I eat?
Simple meals built around your training and rest days, adjusted every week. No supplements to buy.
Can I pause or cancel?
Yes. Pause from the app or text your coach. Full refund if you cancel before your first session.
Where
Train in East Austin.
Exact address sent after booking.
Not ready to book?
Tell Ryan your goal.
Or text Ryan: (512) 555-0147
Like what you see?
Want a page like this for your coaching?
Demo Sprint builds it in 7 days. $2,500 flat, yours to keep.
Fully refundable until 24 hours after your strategy call.