FORGE| Week 3 Day 5| Glutes, Hamstrings & Abductors

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 at a stage where you’re already feeling fatigued at the end of your sets. This strategic approach maximizes muscle stimulation through two key mechanisms: extended time under tension and increased metabolic stress. Why High Rep Final Sets Work: When your muscles are already fatigued from previous sets, adding high-rep finishers forces them to recruit additional muscle fibers to complete the movement. This creates greater metabolic stress which is one of the primary drivers of muscle growth. The extended time under tension also enhances the muscle-building signal, forcing adaptation and strength gains. You’ll also notice some pause rep modifications this week, so pay close attention to the exercise descriptions since the videos won’t reflect these pauses. These pauses eliminate momentum and force your muscles to work harder in challenging positions, amplifying the training effect. Trust the process - this intensity has a purpose. You’re building both physical and mental resilience that will carry you through the rest of the program ……………………………………………………………… Get ready to build serious lower body strength and bulletproof your backside! Today’s workout targets your entire posterior chain with deficit deadlifts for maximum range of motion, followed by unilateral work to eliminate imbalances and build rock-solid stability. You’ll torch your hamstrings and glutes from every angle while improving hip mobility through those deep Cossack squats. The single-leg focus will expose and correct any weaknesses, making you stronger and more balanced than ever. Finish with targeted abductor work and core stability to complete your lower body transformation. This is the kind of training that builds functional strength you’ll feel in every athletic movement and daily activity. All of the moves selected to also aid in getting a stronger deadlift.