Week 3
“Let’s move into week 3 now.
I’ve hit the shuffle button again, so you’ll start the week with your high rep workout.
I want you to keep pushing hard to increase your lifts on all exercises, in all rep ranges. Many people make the mistake of thinking that the heaviest workout is the one which matters most, but that’s not the case. Let’s get to work.”
Monday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Leg Curl | 3 | 20-25 | 45 sec |
| Leg Extension | 2 | 20-25 | 45 sec |
| Incline DB Bench Press | 3 | 20-25 | 45 sec |
| High-to-low Cable Flye | 2 | 20-25 | 45 sec |
| Seated Cable Row | 3 | 20-25 | 45 sec |
| Straight-arm Pulldown | 2 | 20-25 | 45 sec |
| DB Lateral Raise | 3 | 20-25 | 45 sec |
| DB Prone Flye | 2 | 20-25 | 45 sec |
| Incline DB Curl superset with Ski-jump Kickbacks | 3 | 20-25 20-25 | 0 sec 45 sec |
| Floor Crunches superset with Lying Leg Paddles | 3 | 20-25 20-25 | 0 sec 45 sec |
Tuesday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Wednesday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Stiff-leg Deadlift | 3 | 12-15 | 45 sec |
| Leg Press | 2 | 12-15 | 45 sec |
| Flat DB Bench Press | 3 | 12-15 | 45 sec |
| Flat DB Flye | 2 | 12-15 | 45 sec |
| Wide-grip Lat Pulldown | 3 | 12-15 | 45 sec |
| One-arm DB Row | 2 | 12-15 | 45 sec |
| DB “X” Press | 3 | 12-15 | 45 sec |
| Cable Face Pull | 2 | 12-15 | 45 sec |
| Seated DB Hammer Curl superset with Ez-bar Skullcrushers | 3 | 12-15 12-15 | 0 sec 45 sec |
| Knee-touch Crunches superset with Reverse Crunches | 3 | 12-15 12-15 | 0 sec 45 sec |
Thursday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Friday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 5 | 6-8 | 45 sec |
| Flat Barbell Bench Press | 5 | 6-8 | 45 sec |
| Bent-over Barbell Row | 5 | 6-8 | 45 sec |
| Barbell Shoulder Press | 5 | 6-8 | 45 sec |
| EZ-bar Curl superset with Close-grip Barbell Bench Press | 3 | 6-8 6-8 | 0 sec 45 sec |
| Cable Crunches superset with Anchored Leg Lifts | 3 | 6-8 6-8 | 0 sec 45 sec |
Saturday
(Recovery day #1)
Sunday
(Recovery day #2)
>> Use the pagination menu to move to next week.