The Forge
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 4-week program
Sunday
Week 1 Day 1
Monday
Week 1 Day 2
A
Walk
1 x 5:00
B1
Smith Machine Squat
3 x 10
B2
Banded Lateral Walk
3 x 20
C1
Goblet Squat
3 x 12 @ 20, 25, 35 lb
C2
Leg Extension
3 x 12
D
Smith Machine Romanian Deadlift
3 x 10
E
Walk
1 x 10:00
Tuesday
Week 1 Day 3
A
Walk
1 x 5:00
B1
Smith Machine Bench Press
3 x 10
B2
Smith Machine Row
3 x 10
C1
Cable Facepull
3 x 15
C2
Band Tricep Push Down
3 x 15
D1
DB Curl
3 x 10 @ 10 lb
D2
DB Overhead Press
3 x 10 @ 20 lb
E
Sprint
1 x 500
Thursday
Week 1 Day 5
A
Light Jog
1 x 5:00
B
Deadlift
3 x 12 @ 65 lb
C
Modified Push Up
D
Kettle Bell Goblet Lunge
3 x 20
E
Banded Abductions
3 x 20
F
Plank
3 x 0:30
Friday
Week 1 Day 6
A1
Smith Machine Hip Thrust
4 x 12
A2
Banded Glute Bridge
4 x 20
B1
DB Step Up
3 x 20
B2
Banded Row
3 x 15
C
Walking
1 x 1 @ 3.5
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