FORGE| Week 2 Day 2| Chest, Back & Core

This week increases training volume as we enter the endurance hypertrophy phase. You'll be working with rep ranges optimized for muscle growth, incorporating supersets and conditioning circuits to simultaneously build endurance and strength. Increase your speed by 0.2-0.5 mph for both walking and running segments. If your previous speed was above 4.0 mph, transition to either speed walking or slow jogging. Note: Since the app increases in 0.5 mph increments, and will reflect that change, adjust to the nearest available setting that challenges you appropriately on your own. ………………………………………………………………Running is optional, you can swap it for any cardio you like (bike, rower, jumping jacks, jump rope, etc.). Or omit the cardio warmup all together. The key is to alternate between two intensities for 1 minute each, 5 times through. For the treadmill version, we’re using relatively close speeds, think a brisk walk and an easy jog (example: 4 mph and 6 mph). Keeping the speeds close means your “slower” minute still challenges you, giving you just enough recovery before picking the pace back up. This approach builds muscular endurance in your legs, boosts cardiovascular capacity, and helps your body adapt to sustaining effort without full rest. 👏🏼Adjust the speeds to match your fitness level the goal is a pace change you can maintain, not a sprint-to-walk gap. You’ll finish feeling worked, but not wrecked, and over time, your “easy” pace will start to feel faster. Todays workout: The beauty of this workout lies in its balanced approach and efficiency. By pairing pushing and pulling movements in supersets, it prevents muscle imbalances while keeping your heart rate elevated for cardiovascular benefits. The progression from bilateral to unilateral exercises builds functional strength and addresses common weaknesses, while the circuit format maximizes time efficiency. Every element serves a purpose - from the rotator cuff activation that protects your shoulders during heavy pressing, to the breathing cool-down that promotes nervous system recovery. This isn’t just a workout; it’s a complete training system that builds real-world strength, improves posture, and develops the kind of core stability that transfers to everything you do outside the gym.