PEAK PERFORMANCE
Goal: Higher training volume, controlled intensity, and challenging your muscles with different angles and techniques.
This week shifts away from the heavier foundational work and the conditioning-heavy Week 2. Think bodybuilding-style volume + intensity techniques.
DAY 1 — CHEST + TRICEPS
-
Decline Barbell Bench Press — 4 × 8–10
-
Dumbbell Squeeze Press — 3 × 10–12
-
Pec Deck Fly — 3 × 12–15
-
Incline Cable Fly — 3 × 12–15
-
Dumbbell Pullover — 3 × 10–12
-
EZ-Bar Skull Crushers — 3 × 10–12
-
Cable Kickbacks — 3 × 12–15
Finisher:
Chest Press Drop Set — 1 heavy set → reduce weight twice → continue to near failure.
DAY 2 — BACK + BICEPS
-
Rack Pulls — 4 × 6–8
-
Wide-Grip Lat Pulldown — 3 × 10–12
-
T-Bar Row — 4 × 8–10
-
Single-Arm Machine Pulldown — 3 × 10 each side
-
Cable Pullover — 3 × 12–15
-
Spider Curl — 3 × 10–12
-
Reverse-Grip Cable Curl — 3 × 12–15
Finisher:
Back-Off Set: Choose your favorite back movement and perform one high-rep set of 20 reps.
DAY 3 — QUAD + GLUTE FOCUS
-
Hack Squat — 4 × 8–10
-
Step-Ups — 3 × 10 each leg
-
Leg Press — High Rep — 3 × 15
-
Dumbbell Sumo Squat — 3 × 12
-
Cable Glute Kickback — 3 × 15 each leg
-
Lying Leg Curl — 3 × 12–15
-
Donkey Calf Raise — 4 × 15–20
Finisher:
Leg Extension Burnout — 1 × 30 reps.
DAY 4 — SHOULDERS + ARMS
Shoulders
-
Machine Shoulder Press — 4 × 8–10
-
Lean-Away Cable Lateral Raise — 3 × 12 each side
-
Dumbbell Y-Raise — 3 × 12–15
-
Cable Rear-Delt Fly — 3 × 15
Arms Superset — 3 rounds
-
Alternating Dumbbell Curl — 10 each arm
-
Dumbbell Tate Press — 12 reps
Arms Superset — 3 rounds
-
Cable Rope Hammer Curl — 12 reps
-
Bench Dips — AMRAP
Finisher:
Lateral Raise 21s — 3 rounds
DAY 5 — PEAK PERFORMANCE FULL-BODY
This should feel like the culmination of Week 3.
Complete 4 rounds:
-
8 Dumbbell Clean & Press
-
10 Front-Rack Reverse Lunges — 5 each leg
-
12 Chest-Supported Rows
-
15 Dumbbell Goblet Squats
-
12 Push-Ups
-
15 Kettlebell Swings
-
30-Second Plank
Rest: 90 seconds between rounds.
PEAK PERFORMANCE
You've built the foundation. You've pushed your limits. Now it's time to put it all together.
More focus. More intensity. More purpose.
This week is about getting the most out of every set and every rep. Control the movement, challenge yourself, and finish stronger than you started.
You're getting closer to the stage. Are you ready? 🏆
