PHUL Forge 🔥

Unleash your potential with the PHUL Forge program, a comprehensive 12-week training plan designed to build strength and muscle across all major muscle groups. With four focused sessions each week, you'll engage in a mix of upper and lower body workouts featuring dumbbell and bodyweight exercises like the Bulgarian Split Squat and Alternating Incline Dumbbell Chest Press. This program is perfect for those ready to challenge themselves and achieve significant gains in strength and endurance. Get ready to forge your best self!

PHUL Forge is a progressive strength-to-hypertrophy program designed to build power and size over 12 weeks. The first 6 weeks focus on unilateral strength work to eliminate imbalances and develop raw power. The next 6 weeks transition to bilateral training to maximize muscle growth and volume tolerance.

DURING THE FIRST 6 WEEKS OF UNILATERAL TRAINING - ALWAYS START WITH YOUR WEAKEST SIDE FIRST AND THEN MATCH THAT REP COUNT WITH YOUR STRONGER SIDE EVEN IF YOU FEEL LIKE YOU CAN DO MORE ON YOUR STRONGER SIDE! This is how we'll address muscle imbalances, otherwise you'll make the problem worse.

🔥 Rest Periods:
⏳ Strength Days – 60-90 sec (enough to maintain intensity while keeping sessions efficient).
⏳ Hypertrophy Days – 60 sec max (driving metabolic stress and muscle endurance).

This program bridges the gap between strength and size, ensuring balanced development, progressive overload, and non-stop gains. 💪🚀

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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

Alternating Incline Dumbbell Chest Press (Bottom Hold)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Seated Alternating Arnold Press

Single Arm Rear Delt Cable Fly

Alternating Skull Crush (Top Hold)

Alternating Dumbbell Curl

Shrug (Dumbbell)

Upper Strength

Bulgarian Split Squat (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Single Leg Deadlift

Walking Lunge (Dumbbell)

Calf Raise (Machine)

Russian Twist (Dumbbell)

Lower Strength

Alternating Cable Crossover (High To Low)

Elbows Tucked Incline Alternating Press

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Standing One Arm Supported Dumbbell Push Press

Alternating Heavy Seated Rear Delt Row

Incline Curl (Dumbbell)

Single Arm Pushdown

Upper Hypertrophy

Single Leg Press

Step-Up (Weighted)

Single-Leg Leg Curl

Single Leg Stiff Legged Deadlift

Single Leg Seated Calf Raise (Machine)

Dynamic Side Plank

Lower Hypertrophy

Bench Press (Barbell)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Seated Row (Cable)

Military Press (Barbell)

T-Bar Row

Bench Press (Close Grip)

Bicep Curl (Barbell)

Shrug (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Decline Sit Up (Weighted)

Incline Chest Fly (Dumbbell)

Slight Incline Bench Press (Dumbbell)

Barbell Row

Lat Pulldown

Seated Overhead Press (Dumbbell)

Reverse Pec Deck

V-Handle Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Belt Squat

Hip Thrust (Barbell)

Seated Calf Raise

Abs Crunch (Machine)

Unilateral Block

Bilateral Block

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