Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Week 4: Final Week of the Forge Program Welcome to the final week! I’m so proud of you for doing something new and different with this program and I hope you’re feeling badass! This Week’s Focus: Last week, you reduced weight and hit power movements with added accessory volume. This week is a strategic semi-deload designed to prime you for testing: • Load: Return to Week 1 weights (higher than last week) • Volume: Reduced sets for recovery • Technique: Continue emphasizing paused reps and explosive stand-ups • Accessories: Select movements will still progress What’s Next: After this week, you’ll enter Testing Week to measure all the gains you’ve made during the Forge program. Then we’ll launch into an exciting new training phase designed specifically for the holiday season! ……….. This upper body session builds pushing and pulling strength while developing explosive power and shoulder stability. You’ll work through powerful rows, presses, and dynamic movements that challenge multiple planes of motion. Choose appropriate weights that allow you to move with intention and speed, you should still be struggling to finish your last few reps within the rep ranges given. This workout builds a strong, powerful, athletic upper body.