💪 Week 3 – Strength Development
Week 3 transitions from volume accumulation into strength development. Repetitions are slightly reduced while intensity and recovery are increased to prepare for Week 4 performance testing.
🔥 Warm-Up Protocol
| Exercise |
Volume |
| Brisk Walking / Cycling |
5 Minutes |
| Arm Circles |
20 Forward + 20 Backward |
| Band Pull-Aparts |
20 Reps |
| Scapular Pull-Ups |
10 Reps |
| Bodyweight Squats |
20 Reps |
| Shoulder Dislocations |
20 Reps |
📅 Training Sessions
Day 1 – Pull-Up Strength
| Exercise |
Sets × Reps |
Rest |
| Pull-Ups |
5×5 |
3 Min |
| Paused Pull-Ups |
3×4 |
2 Min |
| Australian Rows |
4×10 |
90 Sec |
| Hanging Leg Raises |
4×12 |
60 Sec |
| Dead Hang |
3×45 Sec |
60 Sec |
Day 2 – Dip Strength
| Exercise |
Sets × Reps |
Rest |
| Dips |
5×8 |
3 Min |
| Slow Tempo Dips |
3×6 |
2 Min |
| Push-Ups |
3×20 |
90 Sec |
| Plank |
4×75 Sec |
60 Sec |
| Side Plank |
3×45 Sec Per Side |
60 Sec |
Day 3 – Squat Strength
| Exercise |
Sets × Reps |
Rest |
| Back Squat |
5×8 |
3 Min |
| Bulgarian Split Squat |
4×10 |
90 Sec |
| Walking Lunges |
3×15 |
90 Sec |
| Calf Raises |
5×20 |
60 Sec |
| Wall Sit |
3×60 Sec |
60 Sec |
🔄 Days 4–6
Repeat Days 1–3 exactly as written above. Focus on improving technique, recovery, and consistency while maintaining the prescribed rest periods.
| Day |
Workout |
| Day 4 |
Repeat Day 1 – Pull-Up Strength |
| Day 5 |
Repeat Day 2 – Dip Strength |
| Day 6 |
Repeat Day 3 – Squat Strength |
| Day 7 |
Complete Rest Day |
✅ Week 3 Goal
By the end of Week 3, you should feel noticeably stronger, more efficient in movement execution, and prepared to test your performance during Week 4. Focus on quality repetitions, recovery, and maintaining excellent form.
