FORGE| Week 3 Day 2| Chest, Back & Core

This is PEAK week. This week is intense, but it’s laying the foundation for growth and pushing you both mentally and physically. We’re increasing volume when you’re already feeling fatigued at the end of your sets. This strategic approach maximizes muscle stimulation through extended time under tension and increased metabolic stress. Why High Rep Final Sets Work: When your muscles are already fatigued, high-rep finishers force them to recruit additional muscle fibers and create greater metabolic stress which is a primary driver of muscle growth. You’ll also notice some pause rep modifications this week, so pay attention to the exercise descriptions since the videos won’t reflect these pauses. Trust the process - this intensity has a purpose We are increasing TIME this week at the speed you chose last week. 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.