Start with the week you actually have
Before choosing exercises, choose the days you can reliably train. Three repeatable sessions are more useful than an ambitious six-day plan you abandon by Thursday. Put them in your calendar and leave breathing room between demanding sessions.
Give each session a clear job
A simple week might include a squat-focused day, a hinge-focused day and a full-body day. Add a push and a pull to each session. Keep the main lifts consistent long enough to practice them, and record your working weights and repetitions.
“A useful plan gives you a clear reason to come back.”THE FORGE COACHING STANDARD
Leave room to recover
Training is a stress your body needs time to adapt to. An easy walk, a mobility session or a quiet evening can fit between harder days. If your usual work feels unexpectedly difficult, discuss the session with your coach and adjust the load.
Review, then make one change
At the end of a block, look at attendance, technique and how sessions felt. Change one variable at a time: an extra repetition, a slightly heavier load or a more controlled tempo. A useful plan gives you something clear to repeat next week.
Illustrative editorial content for the FORGE template. Training should be adapted to your experience and circumstances.
