The Forge

Powerlifting, Bodybuilding, Strength & Conditioning
Coach
Matthew Cook

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
Active Rest Day
Monday
Push Day

A

Bench Press

8, 6, 5, 4, 4, 4, 4, 4

B

Swiss Bench

4 x 7

C1

Trap Bar Military Press

3 x 12

C2

DB Lateral Raise

3 x 15

Tuesday
Pull Day

A

Trap Bar Incline Row

5 x 7

B

Weighted Chin Ups

3 x 12

C1

Incline Lat Pulldown

3 x 15

C2

Seated Incline DB Curls

3 x 15

Wednesday
Push Day

A

Push Press

8, 6, 5, 4, 4, 4, 4, 4

B

Bench Press

5 x 7

C1

Weighted Dip

3 x 12

C2

Cable Skull Crusher

3 x 15

Thursday
Leg Day

A

Safety Bar Squat

8, 6, 5, 4, 4, 4, 4, 4

B

Hack Squat

5 x 7

C1

Leg Press

3 x 12

C2

Back Extension

3 x 15

Friday
Push Day

A

Pin Press

8, 6, 5, 4, 4, 4, 4, 4

B

Shoulder Press

4 x 7

C1

Incline Swiss Bench

3 x 12

C2

DB Fly

3 x 15

Saturday
Leg Day

A

SSB Split Squat

6, 5, 4, 4, 4, 4, 4

B

Safety Bar Squat

5 x 7

C

Hack Squat

3 x 12

D

Leg Extension

3 x 15

THE FORGE — Powerbuilding PPL