Base Forge

Two sessions a week. Learn the big lifts and stay consistent.

1. Day 1 · 42 min

   Full Body A

   LegsChestBackAbs

   Squat, press, and row in one hall. Finish with a short core lock so the trunk learns to brace under fatigue.

   • Barbell Squat12 / 10 / 8
   • Barbell Bench Press12 / 10 / 8
   • Lat Pulldown12 / 12 / 10
   • Cable Pushdown12 / 12 / 12
   • Hanging Leg Raise12 / 12
   • Crunch15 / 15
   Start day 1

2. Day 2 · 40 min

   Full Body B

   BackShouldersBicepsAbs

   Hinge and pull. Deadlift sets the tone, then arms and a press variation to keep the upper body honest.

   • Conventional Deadlift8 / 8 / 6
   • Seated Dumbbell Press10 / 10 / 8
   • Barbell Bent-Over Row10 / 10 / 8
   • Dumbbell Curl12 / 10 / 10
   • Crunch15 / 15
   Start day 2

3. Day 3 · 38 min

   Upper Emphasis

   ChestBackTricepsBiceps

   More pressing and pulling density. Keep rest honest and chase clean lockouts, not sloppy extras.

   • Incline Dumbbell Press10 / 10 / 8
   • Chin-Up6 / 6 / 5
   • Skull Crusher10 / 10 / 8
   • Barbell Curl10 / 10 / 10
   • Plank40 / 40
   Start day 3

4. Day 4 · 40 min

   Lower Emphasis

   LegsGlutesAbs

   Hinge, lunge, and raise. Build the posterior chain without burying a beginner under volume.

   • Romanian Deadlift10 / 10 / 8
   • Walking Lunge10 / 10 / 8
   • Standing Calf Raise15 / 15 / 12
   • Hip Thrust12 / 10 / 10
   • Flutter Kick20 / 20
   Start day 4