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

Week 3: This is peak week! Expect reduced reps and heaviest loads before we go into a deload week before our athletic phase starts! If you are not comfortable lifting at 90% of your 1RM, please add in 3-4 reps and continue training at 70-80%. If you do not have appropriate weights see below. Superset Adjustments: 👉🏽 Increased speed on intervals 👉🏽 Added volume on RDL 👉🏽 Add 2-5% increase on gorilla row & split squat 👉🏽 Increased Volume on CORE circuit ## Protocol to help have intensity and how heavy you should go. ## Calculating Your 1RM Using the Brzycki Formula: 1RM = Weight × (36 / (37 - Reps)) Example: If you lifted 200 lbs for 5 reps 1RM = 200 × (36 / (37 - 5)) 1RM = 225 lbs From here you can use this number (100% effort) to calculate 70-90% 1RM suggestions. —————————————————————- 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.