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Forge Physique labels a high-impact strength program as “worth a million dollars,” then outlines a targeted sequence of exercises for balanced muscle development. It’s a no-frills plan designed to maximize gains with focused lifts and volume.
- Push day: 3x5 bench at 75–80% 1RM, 4x8 incline dumbbell press, 3x12 dips/close-grip bench for triceps lockout
- Pull day: 3x5 deadlifts at 70–75% max, 4x8 chest-supported rows, 3x12 chin-ups/lat-pulldowns, 3x15 hammer curls or face-pulls
- Leg day: 4x5 back squats at ~80%, 3x8 Romanian deadlifts, 3x10 walking lunges per leg, 12–15 reps leg extensions or Nordic curls
- 5-day training cycle followed by 2 days active recovery (mobility, light core, foam rolling), with progressive overload via added weight or reps weekly