Phase 2| FORGE| Week 2 Day 3| FullBody Strength

Week 2: You’ll continue building on last week’s foundation by reducing rep counts while increasing the load 2-5% across all working accessory sets. Primary Focus: All strength sets will now be performed at 80-85% of your 1RM. Last week you tested this challenging load with a touch and go on your box squat, this week you will add a pause. Superset Upgrades: • Increased rep on split squat. May not seem like much, but at this intensity it is • Increased reps on core circuit —————————————————————- This full-body session targets strength, stability, and mobility across both upper and lower body. You’ll challenge your posterior chain, quads, glutes, shoulders, core, and arms through a combination of compound lifts, unilateral movements, and controlled eccentric work. Because rep ranges are lower and this is a strength-focused session, it’s essential to select weights that challenge you. You should not be able to pump out 3–4 additional reps on any exercise. If you can, the load is too light. Increase the weight so that you reach near-maximal fatigue within the prescribed reps. The goal is controlled, quality reps! If you don’t have appropriate weights increase reps 5-10 and decrease rest time to 30 seconds. This full-body session hits both upper and lower body, to save on time but also allow a bit of conditioning with super setting with optimal rest to allow ion to lift heavy but short enough to keep heart rate a bit elevated.