The Forge

Bodybuilding
Coach
Matthew Cook

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Monday
Shoulders

A

Incline Lateral Raise

3 x 15

B

Incline Rear Delt Fly

3 x 18

C

Trap Bar Military Press

3 x 12

D

Incline Cable Upright Row

3 x 12

E

Face Pull

3 x 20

F

Behind the Neck Press

3 x 15

Tuesday
Arms

A

Cable Curl

3 x 18

B

Incline Cable Pushdown

3 x 18

C

Seated DB Curl

3 x 15

D

JM Press

3 x 12

E1

Preacher Curl

3 x 12

E2

DB Skull Crusher

3 x 12

Wednesday
Legs

A

Seated Leg Curl

3 x 18

B

Leg Press

4 x 20

C

Leg Press Calf Raise

3 x 20

D1

Reverse Hyperextension

3 x 25

D2

Leg Extension

3 x 25

Friday
Chest/Shoulders

A

Seated Cable Chest Press

3 x 15

B

Incline Swiss Bench

3 x 1

C

DB Fly

3 x 15

D

ROM Push-Up

E

Incline Lateral Raise

3 x 15

F

Incline Rear Delt Fly

3 x 18

Saturday
Back/Arms

A

Seated Cable Row

3 x 15

B

Incline Lat Pulldown

3 x 15

C

Trap Bar Incline Row

3 x 12

D

Pull-Up

E

Preacher Curl

3 x 12

F

Inverted French Press

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