FORGE| Week 3 Day1| Glutes, Quads & Adductors

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 _________________________________________ Welcome to FORGE| Our new training block for the next 12 weeks. FORGE isn’t just another program, it’s your blueprint to continuing being the strongest version of yourself. Over the next 12 weeks, you’ll move through three strategic phases designed to build, improve strength and muscular endurance from the ground up. Phase 1 starts with building your engine: the endurance and muscle foundation that will power everything that comes after. Expect some volume in this phase. This is where your future self is forged. Ready to discover what you’re truly capable of? Let’s build something incredible together. 👉🏽FORGE Program Overview: • 12 weeks total | 3 strategic phases | 4 weeks each • Phase 1: Endurance & Hypertrophy (Build Your Engine) • 5 days per week: 2 Lower Body, 2 Upper Body, 1 Full Body Conditioning • Your main lifts: Squat, Deadlift, Bench, Overhead Press, Pull-ups/Chinups, 1-Mile Run (this is optional) Today’s workout will challenge you, but you’ve got this! We’re building endurance through volume training, multiple sets targeting the same muscle groups to push your muscular stamina. The rep ranges focus on strength and hypertrophy, so select weights that make those final reps genuinely difficult. Remember, growth happens when you push through that challenging zone where your muscles are truly working