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You’ve made it past the halfway point. That means the excuses are dead, the pressure is rising, and you’re officially in the fire.
Week 3 isn’t about showing up — it’s about showing out. The weight is heavier, the volume tighter, the movements sharper. You’re not just training anymore. You’re proving.
Don’t coast. Lock in. This is where real growth happens.
🛡️ Chest & Back
- Bench Press — 4×3 @ 85%
- Incline Bench Press — 3×6
- Lat Pulldown — 3×8–10
- Seated Row — 3×8–10
- Overhead Triceps Extension — 3×10
- Strict Hammer Curls — 3×10
🦵 Lower Body
- Squat — 4×3 @ 85%
- Pit Shark — 3×6
- Hamstring Curls — 3×10
- Leg Extension — 3×10
- Planks — 3×1 min
- Rest Day
💪 Arms & Shoulders
- Close-Grip Bench — 3×8
- Shoulder Press — 3×8
- Face Pulls — 3×10
- Triceps Extension — 3×10
- Incline DB Curls — 3×10 each
- Rope Hammer Curls — 3×10
🦍 Chest & Back (Day 2)
- Tempo Bench Press — 1×4 @ 75% (3 sec down, 2 sec pause)
- Bench Press — 2×5 @ 65%
- Pec Fly — 3×8
- T-Bar Row — 3×8
- Kneeling Single Arm High Cable Row — 3×8
- Rear Delt Fly — 3×8
🧱 Legs (Day 2)
- Pause Squat — 1×4 @ 75% (1–2 sec pause)
- Squat — 2×5 @ 65%
- Hip Thrust — 3×8
- Leg Press — 3×8
- Single-Leg Extension — 3×10 each
- Hanging Knee Raises — 3×15
- Rest Day
🧠 Weekly Reminder
The body adapts to stress
— not comfort. Push hard, recover harder, and keep your eyes forward. You’re not just completing a workout. You’re building your legacy.