Week 3: Increase the Challenge

You should feel strong but fatigued by the end of each session. All of the same workouts but lets see if you can push intensity in a controlled way—whether that’s through heavier weight, better execution, or a stronger mind-muscle connection. Focus on lift 5-10% heavier than Week 1 (if form allows), keep reps smooth and intentional—no sacrificing technique for load, and lock in consistency before your de-load.

1Full Body: Strength & Control

A foundational full-body session focused on control, tempo, and strength. You’ll build tension with deadlifts and unilateral work, activate your core, and reinforce movement quality with targeted accessories.

2Full Body: Power & Drive

A strength-to-power day that combines controlled lifting with explosive movement. Contrast training pairs heavy squats with reactive plyometrics, while overhead pressing and athletic core work round out the session.

3Full Body: Full Body + Conditioning

This one’s all about strong glutes, pull strength, and trunk stability, finishing off with a VO₂ interval finisher. Expect hip thrusts, lunges, chin-ups, and a spicy push at the end to build aerobic capacity.