Total Body Forge – Phase 1 is designed to build a strong, resilient foundation through efficient, full-body training. This program focuses on compound movements performed with machines and dumbbells to maximize muscle activation while minimizing joint stress. Training three days per week, you’ll develop balanced strength across all major muscle groups, reinforce proper movement patterns, and set the stage for long-term progression. Whether you’re returning to structured training or looking for a sustainable way to build muscle and strength, Total Body Forge – Phase 1 delivers consistent results with smart exercise selection, manageable volume, and progressive overload built in. Follow the plan for 6-8 weeks. As you progress, increase your weight once you can do more than the suggested reps. Increase 2.5 - 5 lbs. for upper and 5-10 lbs for all lower body exercises once this starts to happen. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit