Phase 2 FORGE| Week 3 Day 4| Upper Body + Core

Week 3: This is peak week! Expect reduced reps and heaviest loads you’ve lifted thus far 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: • increase eccentric chin up weight 2-5% • Increased reps on curls since last week you upped weights • lowered reps on tricep extensions, so increase weight if you can. If you can’t stay at 10 reps ## 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. —————————————————————- Today’s session targets your entire upper body from bodyweight strength to barbell lifts, finishing strong with a burnout to challenge your muscles and endurance! 👉🏽 Phase 2: Strength & Growth Overview: • 4 weeks of strength-focused training with hypertrophy & endurance elements • Rep ranges 3-12, with compound lifts maxing at 7 reps for strength focus • REST increases and is IMPORTANT for your strength compound sets • Same 5-day structure: 2 Lower, 2 Upper, 1 full body • Your main lifts remain: Squat, Deadlift, Bench, Overhead Press, Pull-ups/Chinups • Blended approach: strength as the priority, growth as the foundation 👉🏽👉🏽RIR (Reps in Reserve) Guide: • 3-4 reps (87-95% 1RM): 0-1 RIR (maximum strength) • 5-6 reps (80-85% 1RM): 1-2 RIR (strength focus) • 7-8 reps (75-80% 1RM): 1-2 RIR (strength-hypertrophy) • 9-12 reps (70-75% 1RM): 2-3 RIR (hypertrophy focus) 👏🏼👏🏼Critical for Success: Your last rep should be extremely challenging with only 1-2 reps left in reserve for most exercises. If you don’t have appropriate weights to challenge yourself and reach that RIR threshold, slow down your tempo and increase reps to achieve the same intensity. The challenge must be there for strength gains. Ready to discover how strong you can become? Let’s forge ahead. Note: I’s crucial to rest 2-3 minutes between sets to let your nervous system fully recover. While it might feel like you’re not working hard enough during these rest periods, adequate recovery is essential for maintaining maximum effort and lifting the heaviest weight possible in each set. Rushing through sets without proper rest will actually limit your strength gains and reduce the weight you can handle.