The Forge Athlete
Advanced Strength is a 4-days-a-week program aimed at helping the experienced lifter get stronger while also building muscle, overcoming training plateaus.
It is perfect if you have been training intelligently for 2 years or more, and have stalled with your training progress.
The rep scheme is complex and advanced, using undulating periodization to ensure you keep the gains made for the specific physical trait trained in the previous block, while pushing forward in the new block.
It is suitable for anyone training in a gym, but also offers variations if you train in a CF box where a lot of the equipment found in big gyms is not readily available.
The training program split is upper-lower with 2 different upper body workouts a week and 2 different lower body workouts a week.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Press
4 x 10
A2
Chin-Up
4 x 10
B1
DB Bench Press, 1 1/4
3 x 10
B2
Meadows row
3 x 12
C1
DB Hammer Curls
15, 12, 10
C2
Dumbbell Skull Crusher
15, 12, 10
A
Back Squat
4 x 10
B1
Front Foot Elevated Split Squat
12, 10, 8
B2
45 degree back extension
12, 10, 8
C1
Calf raises
3 x 15
C2
Hanging Knee Raise
3 x 15
A1
Bench Press
4 x 10
A2
Chin-Up, Neutral grip
4 x 10
B1
Half Kneeling DB press
12, 10, 8
B2
1-Arm DB Row
3 x 12
C1
Powell raise on bench
3 x 12
C2
Chest Supported Reverse Flys
3 x 12
A
Deadlift
4 x 6
B1
Box Step Ups
3 x 12
B2
Lying Leg Curl
3 x 12
C1
Dumbbell Walking Lunges
3 x 15
C2
45 degree side bend
3 x 12
