TODAY'S
WORKOUT
Upper Forge
Thu, 12 November 2026
35 minutes, plus 6 minutes with Optional Lower Flow
Upper-body hypertrophy, shoulder strength and controlled mobility
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Shoulder Heat
Duration: 7 minutes.
Instructions: Complete 1–2 rounds. Raise the temperature first, then prepare the shoulders and upper back for slower strength work.
Complex 1 — Upper Forge Sets
Approx: 18 minutes
Format: Strength circuit
Scheme: 3 rounds. Rest 20 seconds between exercises and 60 seconds between rounds.
Complex 2 — Lower Reset
Time: 6 minutes
Format: Flow
Scheme: 45s work / 15s transition × 2 rounds
Beginner Level
Complete 2 rounds of Upper Forge Sets.
Complete 1 round of Lower Reset.
Use lighter loads and take additional rest wherever needed.
Intermediate / Advanced Options
Option 1: Add a fourth round to Upper Forge Sets.
Option 2: Use a 3-second lowering phase on the curls, triceps extensions and squeeze press.
Option 3: Complete a third round of Lower Reset.
Option 4: Add the Optional Lower Flow.
Optional Lower Flow
Time: 6 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 2 rounds
Cool-Down — Forge Release
Duration: 4 minutes
Focus & Benefits
Builds upper-body muscle through direct shoulder, arm, chest and upper-back work while keeping the overall pace controlled. Lower-body mobility and glute work provide balance without turning Thursday into another conditioning session
Pro Tip: Make the lighter-looking exercises count. Controlled front raises and curls become very different exercises when momentum is taken away.
+Free Nutrition Guide