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Strength Forge 3 x per week strength program

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Welcome to the Strength Forge 3 x Week Strength Program – a thoughtful, three-times-a-week commitment for 8 weeks to elevate your squat, bench, and deadlift strength. Designed with simplicity and effectiveness in mind, this program focuses on the essentials, delivering impactful sessions that steadily enhance your overall strength.

  • Execution of the program

    It’s crucial not to compromise your technique when lifting – you must earn the right to add weight to the bar. Our rep ranges are designed to grant you flexibility and the autonomy to self-overload, ensuring that each session contributes to your strength journey responsibly.

    Consider this: if you find yourself comfortably reaching the upper end of the rep range with good form and a lingering sense that you could push further, it’s time to add a bit more weight. Challenge yourself within reason. Begin at the lower rep range, and gradually ascend until you confidently hit the top again.

    Maintaining a reserve of 1-2 reps in the tank is our mantra for squat, bench, and deadlift exercises. This approach encourages sustainable progression without compromising your form or risking injury. It’s about consistent growth, not reckless shortcuts.

    For other exercises, you’re welcome to push close to failure, provided your form remains impeccable. We emphasize pushing boundaries within safe limits, never sacrificing technique for the sake of intensity. Your journey to strength is a marathon, not a sprint. The path to progress is paved with deliberate, controlled effort.

  • Maximise this program

    Unlock the full potential of this program by prioritizing your overall well-being. Here are key recommendations to maximize your progress:

    Quality Sleep:
    Aim for a solid 7-8 hours of sleep each night. Adequate rest is essential for recovery and muscle growth.

    Mobilization Matters:
    Incorporate trigger ball mobilization into your routine to enhance flexibility and mobility. A supple body is a resilient body.

    Educate Yourself:
    Unsure about certain exercises? Invest in the “Supple Leopard” book for invaluable insights. Knowledge is a game-changer in refining your training approach.

    Daily Mobilization Routine:
    Dedicate at least 10 minutes every day to mobilization exercises. Consistency is key in improving flexibility and preventing injuries.

    Nutritional Foundations:

    Protein Intake:
    Consume 1.6-2g of protein per kilogram of body weight. Protein is the building block for muscle repair and growth.

    Hydration:
    Stay adequately hydrated with 2-3 liters of water daily. Hydration is vital for overall health and performance.

    Carbohydrate Timing:
    Optimize your energy levels by consuming at least 70% of your daily carbohydrates around your training sessions.

    Committing to these lifestyle considerations will not only enhance your performance during the program but also contribute to your long-term well-being. Remember, progress is a holistic journey that encompasses sleep, mobility, education, and nutrition. Embrace each aspect, and watch as your strength and overall fitness reach new heights.

  • Warm Up

    Single Leg Glute Bridge 8 each side
    Plank 30-60 seconds
    Wall Sit 30 seconds
    Banded Pull Parts 20
    x 3 rounds

  • Session 1

    Squat 5 sets x 4-7 reps
    Leg Press 5 sets x 6-10 reps
    Leg Curl 5 sets x 8-12 reps

  • Session 2

    Bench Press 5 sets x 4-7 reps
    DB Chest Press 5 sets x 6-10 reps
    Overhead Shoulder Press 5 sets x 6-10 reps
    Straight Bar Tricep Push Down 5 sets x 10 reps
    DB External rotation 3 sets x 8 reps

  • Session 3

    Deadlift 5 sets x 4-7 reps
    Wide Grip Lat Pull Down 5 sets x 6-10 reps
    T bar Row 5 sets x 6-10 reps
    Barbell Grip Strength Hold 3 sets x 30 seconds
    Hammer Curls 5 sets x10 reps