Week 3: Increase the Challenge

You should feel strong but fatigued by the end of each session. This week continues with the same workouts while encouraging you to push intensity in a controlled way—whether through slightly heavier weight, better execution, or a stronger mind-muscle connection. Focus on lifting 5-10% heavier than Week 1 if your form allows, keeping reps smooth and intentional without sacrificing technique, and maintaining consistency as you prepare for the upcoming de-load.

1Full Body: Solid Start
This one’s all about creating tension and control through your hips, core, and upper body. You’ll move through deadlifts, single-arm rows, and incline pressing, with core work to keep you grounded.
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2Full Body: Offset Strength
This workout is all about building strength and stability from every angle. You’ll move through offset and rotational patterns with split squats, single-arm pressing, and core work designed to challenge your balance and control. Expect to feel strong, steady, and just the right amount of challenged.
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3Full Body: Athletic Finisher
This workout is all about power, control, and moving with intent. You’ll work on building strength through pull-ups and single-leg hip thrusts, move into athletic lunges and jumps, then finish strong with a spicy AMRAP that will challenge your coordination, core, and endurance. Expect to feel powerful, quick, and sweaty by the end of this one.
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