FORGE| Week 4 Day1| Glutes, Quads & Adductors

This is the final week of our endurance & hypertrophy block before we transition into Phase 2 of FORGE! This week, we’re cycling back to Week 1 structure with reduced volume, but here’s the exciting part: you’ll increase your load by 2-7% to showcase your strength gains from this block. This strategic partial deload will not only demonstrate how much stronger you’ve become, but also prime your body for the heavier lifting demands of FORGE’s upcoming strength phase. Get ready to see your progress in action! 💪 …………………………………………………….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