2 Sets of Gravity Flow 3X

Program Description

Gravity Forge 3x – 12 Week Cycle Purpose: To build maximal strength and muscle in key push, pull, and leg movements using a low-volume, high-intensity progressive overload system. This program blends weighted calisthenics with targeted accessories to improve raw performance in dips, pull-ups, squats, and pressing, while maintaining balanced muscle development and joint health. Ideal for lifters who want steady, trackable strength gains in 3 focused training days per week without overtraining. Structure: 3 days/week (Push, Legs, Pull) Main lifts: 2 sets (20–25% drop for Set 2) Accessories: RPE 7–8, steady volume Rest days: At least 1 day between sessions Progression Rules Weeks 1–4: Add 2.5–5 lb (1–2.5 kg) or reduce assistance each time you hit the rep goal. Weeks 5–8: Keep progressing; if you stall 2 sessions in a row, keep the same weight until you exceed goal. Weeks 9–11: Smaller jumps (1–2.5 lb / 0.5–1 kg) or minimal assistance change to avoid stalling. Week 12: Deload — drop main lift loads by ~15–20%, keep accessories light. Example Week-to-Week Targets for Main Lifts (Adjust to your own starting numbers) Weighted Dips (Start –14 kg assist) W1: –14 kg assist, progress to –12 kg when S1 ≥10 reps W5: Likely –10 to –8 kg assist W9: –6 kg assist or BW W12: –8 to –10 kg assist (deload) Incline Bench Press (Start 100 lb 10RM) W1: 100 lb → +5 lb when S1 ≥10 reps W5: ~115–120 lb W9: ~125 lb (small jumps) W12: ~105 lb (deload) (Repeat logic for Squats, Ham Curls, Pull-Ups, Rows) Accessory Work Keep weights the same until you can hit top rep range for all sets, then increase slightly. Maintain RPE 7–8 — don’t take to failure so recovery is preserved for main lifts. Week Layout Day 1 – Chest (Push) Weighted Dips, Incline Bench Press, DB Lateral Raise, Cable Chest Fly, OH Rope Triceps Ext, Face Pull Day 2 – Legs Squat/Hack Squat, Hamstring Curl, Walking Lunge, Seated Calf Raise, Standing Calf Raise, Plank Day 3 – Back (Pull) Weighted Pull-Ups, Cable Row, Lat Pulldown, Hammer Curl, Rear Delt Fly, Hanging Knee Raise

Program Overview

Summary