Most people do not finish what they start.
The fact that you’ve made it through to week 3 shows that you are committed and ready for the next challenge.
Week 2 was tough.
Week 3 is going to test your limits.
The volume is similar to last week, but there is variation in the number of sets and reps.
Without an adequate nutrition plan in place, your body will not grow. Check out my post on nutrition guidelines that I wrote specifically for this workout split
During the power days you will be doing 4 sets of 5 reps.
I will elaborate later on the endurance days.
They are different from anything you’ve seen in the first two weeks of training.
Day 1: Lower Body Power
As mentioned in earlier weeks, I find stretching and warming up to be very beneficial before working my lower body.
Without stretching and warming up, I am unable to lift maximum weight for my squat.
You should be keeping track of your workouts, i.e. recording the weights that you used each week.
Try using slightly more weight today than you did last week.
If you really push yourself, you will be well on your way to achieving a new personal record for your 5 rep max.
Barbell Squat: 4×5
Barbell Deadlift: 4×5
Leg Press: 4×5
Romanion Deadlift: 4×5
Day 2: Push Power
4 compound exercises, 4 sets of 5 reps each.
Really test your strength today.
Lift more weight than last week.
Even if it is just by a 5 or 10 pound plate, do it.
Having completed 2 weeks of this workout split, you should already be seeing some strength gains.
Strength gains will then transfer to your endurance day through which you will gain even more lean mass.
Flat Barbell Bench Press: 4×5
Incline Barbell Bench Press: 4×5
Standing Military Press: 4×5
Close Grip Bench Press: 4×5
Day 3: Pull Power
You’ll notice that the power days don’t vary too much across weeks.
Are you feeling like they are beginning to get a bit repetitive?
If you answered yes, you are not pushing yourself hard enough!
You should feel inspired by lifting more and more weight each week.
Again, use more weight today than you did last week.
Don’t skip out on a single rep.
Complete this workout and enjoy a well deserved rest day tomorrow.
Barbell Rows: 5×4
Bicep Curls: 5×5
Day 4: Rest or Optional Cardio
It is important to emphasize that muscles grow during rest.
Rest is especially important if you are a beginner.
As a beginner, your body is not used to such training methods and requires ample time for recovery.
As a relatively advanced lifter, you may feel your body recovering faster.
If so, then it will be a good idea for you to get a 15 minute high intensity cardio workout today.
The key will be to listen to your body and doing what feels right.
Day 5: Lower Body Endurance
This weeks lower body endurance will be different from previous weeks.
It is very high volume and the sets and reps vary for each exercise.
You will start with super sets of leg extensions and leg curls.
This workout is intense.
There were many times during the workout where I just wanted to call in quits.
Don’t give in.
Keep the vision of your dream body in mind to stay motivated.
Leg Extensions: 4 x 30, 15, 15, 15
Lying Leg Curl: 4 x 30, 15, 15, 15,
Barbell Squats: 4×12
Walking Lunges: 2×20
Romanian Deadlift: 4×12
Calf Raises (seated or standing): 4 x 30, 15, 15, 15
Calf Raises on Leg Press Machine : 4 x 30, 15, 15, 15
Day 5: Push Endurance
Again, today’s push endurance workout will feature very high volume.
Lift more than you did on previous weeks.
Aim to be hitting near failure on your final reps.
This workout will seriously blast your chest, triceps, and shoulders.
The super-set finisher will have you feeling a burn like you’ve never felt before!
For the machine bench press I use the hammer strength machine.
Bench Press (barbell or dumbbell): 4×12
Incline Bench Press (barbell or dumbbell): 4×12 dropset on last
Machine Bench Press: 4×12
Lateral Raises: 4×12 run the rack on last set
Behind the head barbell tricep extension (aka skull-crushers): 4 x 30, 15, 15, 15
Tricep Push Down (rope or rod): 4 x 30, 15, 15, 15
Day 6: Pull Endurance
Again, very high volume.
Try and do one of two things.
Increase the weight from last week
Reduce rest periods
Adjusting these factors will keep your body guessing and allow for sustained growth.
This is your last workout of the week.
Be sure to make it all the way to the finish line.
You have a rest day tomorrow, so really push yourself.
Pull Ups: 50 reps
Cable Row: 4×12
Lateral Pull Down: 4×12 run the rack on the last set
Isolation Dumbbell Row: 4×12
Standing Dumbbell Bicep Curls: 5×10
Rope Hammer Curls: 4 x 30, 15, 15, 15
End of Week 3
You are now half way through.
You should already be seeing noticeable gains in both strength and size.
What’s good about this split is that it keeps your body guessing.
Every week is different, and your body never knows what to expect.
Keep at it and you will see more results in the next 3 weeks than you have in the first 3.
I hope you’re enjoying these workouts.
If you have any questions about anything: