The Forge
Powerlifting, Bodybuilding, Power Sports
Coach
Matthew Cook
Features
0 sessions per week
Must use App app to view and log training
Program Training
0 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 14-week program
Sunday
Active Rest Day
Monday
Push Day
A
Banded Bench Press
6, 5, 4, 3, 3, 3
B
Bench Press
3 x 8
C
Weighted Dip
D
Lying Lateral Raise
Tuesday
Pull Day
A
Swiss Bar Seal Row
5 x 8
B
Straight Arm Pulldown
C
Seated Cable Row
D
Flat Bench Curl
Wednesday
Push Day
A
Push Press
6, 5, 4, 3, 3, 3
B
Shoulder Press
3 x 8
C
Seated Chest Press
D
DB Skull Crusher
Thursday
Leg Day
A
Banded Leg Press
6, 5, 4, 3, 3, 3
B
Leg Press
3 x 8
C
Cambered Bar Good Morning
D
Seated Leg Curl
Friday
Push Day
A
Swiss Bench
5 x 8
B
Machine Shoulder Press
C
DB Fly
D
Overhead Cable Tricep Extension
Saturday
Leg Day
A
Banded Safety Bar Squat
6, 5, 4, 3, 3, 3
B
Safety Bar Squat
3 x 8
C
Hack Squat
D
Leg Extension
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