THE FORGE
Strategic Resistance Architecture — 3-Day Split Engineered for GLP-1 Muscle Preservation
WORKOUT A — CHEST & BACK
The foundation press-and-pull superset. Upper body compound architecture for maximum hypertrophy signal.
INCLINE DUMBBELL PRESS
30° incline. 4 sets × 8–10 reps. Upper pectoral and anterior deltoid activation. The structural cornerstone.
SINGLE-ARM DUMBBELL ROW
4 sets × 10–12 reps per arm. Lat, rhomboid, and rear delt engagement. Anti-rotation core bonus.
LAT PULLDOWN
4 sets × 10–12 reps. Full lat stretch to peak contraction. V-taper architecture for the structural rebuild.
WORKOUT B — SHOULDERS & ARMS
Overhead pressing dominance. Lateral capping. Arm superset for maximum pump and GLP-1 metabolic activation.
STANDING OVERHEAD PRESS
4 sets × 6–8 reps. Full-body stabilization. The king of shoulder compounds and core engagement.
LATERAL RAISES
4 sets × 12–15 reps. Medial deltoid isolation. The visual width-builder of the structural frame.
CURL / SKULL CRUSHER SUPERSET
3 sets × 10–12 reps each. Bicep-tricep antagonist pairing. Maximum arm volume in minimum time.
WORKOUT C — LEGS & CORE
Lower body compound architecture. The metabolic furnace. Leg drive plus core stabilization for full-frame integrity.
LEG PRESS
4 sets × 10–12 reps. Quad and glute dominant. The load-bearing foundation of the structural rebuild.
GOBLET SQUAT
3 sets × 12–15 reps. Full-depth anterior chain activation. Mobility plus load for joint-friendly hypertrophy.
DEAD BUG
3 sets × 12 reps per side. Anti-extension core stability. The structural brace that protects the spine under load.
THE FORGE PROTOCOL
3 days per week. Compound-first. Progressive overload. Every session is tracked, logged, and optimized for the GLP-1 metabolic window. This isn’t a gym routine — it’s structural engineering for the human frame.