Forge (Full Body Hypertrophy / Hybrid Training)

This program is for people who want to put on muscle in the gym while also pursuing other sports / hobbies. This split will only demand 3 days in the gym from you, leaving the rest of the week open for cross training (running, cycling, rock climbing, swimming, etc.)

Rep ranges are not provided for you at this time. My general suggestion is to perform movements anywhere within the 6-12 rep range, and follow a Dynamic Double Progression (once a set reaches the top end of a rep range, increase the weight of that set next time and start working up the reps again).

Supersets of antagonist muscle groups are key here to save as much time as possible while still getting in quality work.

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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

Dip (Weighted)

Pull-Up (Weighted)

Full Body C

Bench Press (Wide Grip)

Deadlift (Barbell)

Chest Supported Row (Machine)

Chest Supported Y Raise

Hanging Leg Raise

Full Body A

High Bar Squat (Barbell)

Romanian Deadlift (Dumbbell)

Seated Shoulder Press (Dumbbell)

Full Body B

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