Training

10 Weeks to Super Strength

Our pure power program for crazy size and strength.

by

 WHY 3x3 WORKS 

Strength coaches consider this to be the sweet spot for gaining pure strength

STAGE II: WEEKS 6–8, 3x3

Choose a weight you can handle for three sets of 3 reps with three-minute rest periods between sets. The goal is to increase the amount of weight you use over three weeks.

WORKOUT 1 (MONDAY): CHEST AND ABS

  • Bench Press | SETS: 3 | REPS: 3
  • Incline Dumbbell Press | SETS: 3 | REPS: 4-6
  • Decline Barbell Press | SETS: 3 | REPS: 4–6
  • Low-pulley Cable Crossover | SETS: 3 | REPS: 8-10
  • Decline Crunch | SETS: 3 | REPS: to failure
  • Reverse Crunch | SETS: 3 | REPS: to failure

WORKOUT 2 (TUESDAY): LEGS AND CALVES

  • Squat | SETS: 3 | REPS: 3
  • Front Squat | SETS: 3 | REPS: 4-6
  • Leg Extension | SETS: 3 | REPS: 6-8
  • Romanian Deadlift | SETS: 3 | REPS: 4-6
  • Leg Curl* | SETS: 3 | REPS: 6-8
  • Leg Press Calf Raise | SETS: 3 | REPS: 10-12
  • Seated Calf Raise | SETS: 3 | REPS: 12-15

WORKOUT 3 (WEDNESDAY): BACK AND ABS

  • Deadlift | SETS: 3 | REPS: 3
  • Bentover Row† | SETS: 3 | REPS: 3
  • Reverse-grip Pulldown | SETS: 3 | REPS: 4-6
  • One-arm Dumbbell Row | SETS: 3 | REPS: 4-6
  • Hanging Leg Raise | SETS: 3 | REPS: to failure
  • Cable Crunch | SETS: 3 | REPS: 8-10

WORKOUT 4 (THURSDAY): SHOULDERS AND TRAPS

  • Barbell Overhead Press | SETS: 3 | REPS: 3
  • Dumbbell Overhead Press | SETS: 3 | REPS: 4-6
  • Dumbbell Lateral Raise | SETS: 3 | REPS: 6-8
  • Rear-delt Machine | SETS: 3 | REPS: 8-10
  • Barbell Shrug | SETS: 3 | REPS: 3
  • Dumbbell Shrug | SETS: 3 | REPS: 6-8

WORKOUT 5 (FRIDAY): TRICEPS, BICEPS, AND FOREARMS

  • Close-grip Bench Press | SETS: 3 | REPS: 3
  • Dumbbell Overhead Extension | SETS: 3 | REPS: 6-8
  • Triceps Pushdown | SETS: 3 | REPS: 6-8
  • Barbell Curl | SETS: 3 | REPS: 3
  • Preacher Curl | SETS: 3 | REPS: 6-8
  • Hammer Curl | SETS: 3 | REPS: 6-8
  • Barbell Wrist Curl | SETS: 3 | REPS: 3
  • Barbell Reverse Wrist Curl | SETS: 3 | REPS: 8-10

*Lying, seated or standing

†Or power rows

 

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