FREE TRAINING / ADVANCED
An eight-week strength and hypertrophy block for experienced lifters who can judge effort and adjust workload. Four sessions, with a three-day rolling option.
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Download complete FORGE plan & workout log ↓YOUR WEEK
These are example weekdays. Shift the schedule to your life while keeping recovery between sessions.
Use the four-day schedule if it fits recovery. With three days, train on nonconsecutive days and roll A/B/C, then D/A/B, then C/D/A, then B/C/D; repeat that rotation for weeks 5–8. Do not restart at A every Monday. A missed session stays next in the sequence. Never make up volume by doubling sessions.
Warm up with 5–8 minutes of easy movement you tolerate. Practice the first movements without load, then take 2–4 gradually heavier warm-up sets for the first compound lift. Warm-up sets do not count toward work sets. Take longer if you need it; begin work sets only when movement feels comfortable.
Use a controlled lowering phase and a smooth lift through a comfortable range. Reps in reserve means how many more repetitions you could do with the same sound technique. It is an estimate, not a test: stop earlier when unsure. Listed sets are work sets. For unilateral exercises, complete both sides; each listed set includes both sides. Rest after both sides, or between sides if needed. Choose one substitute for a movement, not an additional exercise. Similar patterns do not have identical loading: start the substitute light.
THE WORKOUTS
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Barbell bench pressDumbbell bench press / Dumbbell floor press | 3 | 4–6 | 3 min |
| Assisted pull-upLat pulldown / Supported one-arm dumbbell row | 3 | 6–8 | 2–3 min |
| Seated dumbbell shoulder pressIncline push-up | 2 | 6–10 | 2 min |
| Chest-supported dumbbell rowSupported one-arm dumbbell row / Seated band row | 3 | 8–10 | 2 min |
| Dumbbell lateral raiseUse lighter weights or a smaller range. | 2 | 12–15 | 90 sec |
| Cable triceps pressdownIncline push-up | 2 | 10–15 | 90 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Barbell back squatGoblet squat / Leg press | 3 | 4–6 | 3 min |
| Dumbbell Romanian deadliftHip hinge to a wall / Glute bridge | 3 | 6–8 | 2–3 min |
| Seated leg curlGlute bridge | 3 | 10–12 | 90 sec |
| Supported calf raiseSeated calf raise with feet on the floor. | 3 | 10–15 | 90 sec |
| Kneeling side plankDead bug | 2 | 25–40 sec each side | 60 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Incline dumbbell pressDumbbell floor press / Incline push-up | 3 | 8–12 | 2 min |
| Lat pulldownSeated band row / Supported one-arm dumbbell row | 3 | 8–12 | 2 min |
| Dumbbell bench pressDumbbell floor press / Incline push-up | 2 | 10–12 | 2 min |
| Supported one-arm dumbbell rowSeated band row / Chest-supported dumbbell row | 3 | 10–12 each side | 90 sec |
| Dumbbell lateral raiseUse lighter weights or a smaller range. | 3 | 12–15 | 90 sec |
| Dumbbell curlUse lighter weights seated with support. | 2 | 10–15 | 90 sec |
| Exercise | Sets | Reps / time | Rest |
|---|---|---|---|
| Leg pressGoblet squat / Chair squat | 3 | 8–12 | 2 min |
| Hip thrustGlute bridge | 3 | 8–12 | 2 min |
| Reverse lungeSupported split squat / Chair squat | 2 | 8–12 each side | 90 sec |
| Seated leg curlGlute bridge | 2 | 12–15 | 90 sec |
| Supported calf raiseSeated calf raise with feet on the floor. | 2 | 12–15 | 90 sec |
| Dead bugBird dog | 2 | 8–10 each side | 60 sec |
BUILD OVER TIME
Weeks 1–3: begin at the low end of each range with 2–3 reps in reserve. Add reps before load; increase load only after all sets reach the top with 2 reps in reserve. Week 4: perform half the work sets, rounded up, with 4 reps in reserve. Weeks 5–7: resume normal sets from a load you can control, then progress. Week 8: repeat the easier week. Stop a set when technique changes; do not test a maximum.
RECOVERY IS PART OF IT
Start with listed volume; additional work is not automatically better. If repeated performance loss, persistent soreness or poor sleep develops, bring the easier week forward. Reduce each exercise by one set or use the BUILD track if four hard sessions exceed your recovery.
For adults 18+. These are general exercise plans, not individual medical or rehabilitation advice. If you have an injury, chronic condition, are pregnant/postpartum, or are unsure what activity is suitable, ask a qualified professional first. Stop for sharp pain, dizziness, unusual breathlessness or chest discomfort; seek urgent care for severe or persistent symptoms. Use stable equipment, inspect bands and anchors, and learn unfamiliar lifts with qualified coaching. Breathe through repetitions and avoid prolonged breath-holding.
Food, sleep and recovery support the routine. Supplements are optional; a workout does not establish a need for a product.
Lifestyle illustrations are AI-generated and do not depict Physiforge customers or serve as exercise demonstrations.