Forging Physiques

Michaela Peramaki

Bodybuilding
Coach
Michaela Peramaki

Forging Physiques is a bodybuilding focused team that is made for committed, natural lifters who want to gain muscle as fast and efficiently as possible. You won't have to guess anymore about whether or not what you're doing is going to bring you results.

In this 4-day a week hypertrophy team I account for intensity, volume, tempo, rest, and recovery to ensure that progressive overload is occurring and that your muscles will have no choice but to grow.

Before you begin this program, make sure that you are sleeping well, eating enough protein, and are COMMITTED to pushing yourself to reach your muscle growth goals. Expect to work and push yourself extremely hard each day in the gym. Expect to get results.

$29 / mo
Get Forging Physiques
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Expert Guidance
With my extensive background and knowledge as a bodybuilder, strength and conditioning coach, fitness coach, and Doctor of Physical Therapy, you’ll get professional insights and tips that go beyond the basics.
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Less than $1 a Day
Improve your health, your body, and your self-confidence for less than $1 a day.
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Evidence-Based Coaching
I pride myself in my ability to take research and apply it to real life workout programs so that you don't have to stress about doing it yourself.
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Community
By joining Forging Physiques, you are not only getting a workout program, you are joining a community of likeminded people that want to improve their bodies, health, and confidence.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily programming made specifically to ensure maximum muscle growth
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Access to a gym with a variety of machines, cables, dumbbells, b
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

A

Wide Grip Seated Row

3 x 10

B

Wide grip lat pulldown

3 x 10

C

Machine incline chest press

3 x 10

D

Cable lateral raises

3 x 10

E

Seated hammer curl

3 x 10

F

Single Arm Cable Tricep Extension (Long-head focus)

3 x 10

Monday
Day 2

A

Seated calf raises

3 x 10

B

Hip thrusts

3 x 10

C

Leg extensions

3 x 10

D

Smith RDL's

2 x 10

E

Machine Hack Squat/Pendulum

2 x 10

F

Hip abduction machine

3 x 10

Tuesday
Day 3

Conditioning

A

Steady state cardio of your choice

30 mins

Wednesday
Day 4

A

Chest supported machine row

3 x 10

B

Preacher curl

3 x 10

C

EZ bar skull crushers

3 x 10

D

Machine Shoulder Press

3 x 10

E

Machine rear delt fly

2 x 10

F

Pec fly machine

3 x 10

Thursday
Day 5

A

Standing Calf Raises

3 x 10

B

Glute focused smith machine split squat

3 x 10

C

Leg Press (quad focused)

2 x 10

D

Hamstring curls

3 x 10

E

Glute cable kickbacks

3 x 10

F

Hip adduction machine

3 x 10

Friday
Day 6

Conditioning

A

Steady state cardio of your choice

30 mins

Saturday
Day 7
Coach
More from Michaela Peramaki
coach-avatar Michaela Peramaki

Professional natural bodybuilder, former division I athlete, Certified Strength and Conditioning Coach, and Doctor of Physical Therapy. I have spent years training the WRONG way, until I began researching evidence-based hypertrophy/muscle growth and finally began seeing results, and now I want to share those results with you all!

FAQs
How much time will this take out of my day?
Forging Physiques will only take about an hour a day for 4 days a week. A small commitment with a huge reward.
Who is Forging Physiques for?
Forging physiques is for serious lifters who want to build muscle as fast and efficiently as possible with evidence-based programming. You won't have to guess anymore about whether what you're doing is working.
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When you join a team you’re getting more than programming, you’re joining an online community.

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