This is it.
The final week of the Ignite program. By now, your body knows the grind. Your mind knows the discipline. And your results? They’re forming in the mirror — rep by rep.
But we don’t coast to the finish line. We sprint through it.
This week is all about executing with precision. Controlled movements. Sharpened focus. Maximum effort. You've made it this far — now prove to yourself you can finish stronger than you started.
🛡️ Chest & Back
- Bench Press — 3×2 @ 90%
- Incline Bench Press — 2×6
- Lat Pulldown — 2×8
- Seated Row — 2×8
- Overhead Triceps Extension — 2×8
- Strict Hammer Curls — 2×8
🦵 Lower Body
- Squat — 3×2 @ 90%
- Pit Shark — 3×6
- Hamstring Curls — 3×8
- Leg Extension — 3×8
- Planks — 2×1 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 — 1×3 @ 80% (3 sec down, 2 sec pause)
- Bench Press — 2×5 @ 60%
- 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 — 1×3 @ 80% (1–2 sec pause)
- Squat — 1×5 @ 60%
- Hip Thrust — 3×8
- Leg Press — 3×8
- Single-Leg Extension — 3×8 each
- Hanging Knee Raises — 3×15
- Rest Day
🏁 What Now?
You’ve leveled up. Period.
The bar moved, your mindset shifted, and your body has been reconditioned. But don’t stop now. This was just your First Ascension — a taste of what you’re capable of.
From here, the real evolution begins. More intensity. More customization. More you.
Stay locked in. Stay hungry. And welcome to Shango.