2 Sets of Gravity Flow 3X

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

10km Row

Dip (Weighted)

Incline Bench Press (Barbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Face Pull

Light Jog

Stretching

Squat (Barbell)

Hamstring Curl

Walking Lunge

Calf Raise (Machine)

Standing Calf Raise

Plank

Pull-Up (Weighted)

Seated Row (Cable)

Lat Pulldown

Bicep Curl (Cable)

Rear Delt Fly (Dumbbell)

Abs Crunch (Machine)

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