The Forge
Coach
Matthew Cook
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 5-week program
Sunday
Active Rest Day
Monday
Lower Body
A
Hip Thrust
3 x 10
B
Cable Step Up
3 x 10
C
Glute Cable Kickback
3 x 15
D
Back Extension
3 x 12
E
Banded Hip Abductions
3 x 15
F
Banded Glute Bridge
1 x 1:00
Tuesday
Upper Body
A
Bench Press
10, 8, 6
B
Shoulder Press
12, 10, 8, 6
C1
DB Lateral Raise
3 x 12
C2
Tricep Rope Pulldowns
3 x 12
D1
DB Chest Fly
3 x 12
D2
DB Six Ways
2 x 8
Wednesday
Lower Body
A
Hack Squats
3 x 10
B
Sumo DB Squat
3 x 10
C
DB Walking Lunge
3 x 10
D
Leg Extension
3 x 15
E
Goblet Squat Pulses
3 x 18
F
Wall Sit
1 x 1:00
Thursday
Active Rest Day
Friday
Upper Body
A1
Lat Pull Downs
3 x 12
A2
Bent Over DB Row
3 x 10
B1
DB Curl
3 x 12
B2
Cable Facepull
3 x 15
C
Incline Rear Delt Fly
3 x 12
Saturday
Lower Body
A
Romanian Deadlift (RDL)
3 x 12
B
Hack Squat Good Morning
3 x 12
C
Seated Leg Curl
3 x 15
D
Single Leg Glute Bridge With DB
3 x 12
E
Cable Crunches
3 x 18
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