Bodybuilder performing heavy squats with "Rise to the Challenge — Finish September Strong" promotional text overlay.
WORKOUT PROGRAMS

Built to compete: week 4

Built to Compete: Week 3 Reading Built to compete: week 4 3 minutes
By Ava Harvat
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Goal: Finish the month strong with challenging workouts that test strength, endurance, and work capacity.

This week moves away from the traditional body-part splits of Weeks 1–3 and uses athletic movements, circuits, carries, bodyweight work, and high-intensity finishers.


🔥 MONDAY — UPPER-BODY POWER

  1. Push Press — 4 × 6

  2. Weighted Chin-Ups — 4 × 6–8

  3. Dumbbell Floor Press — 3 × 10

  4. Meadows Row — 3 × 10 each side

  5. Arnold Press — 3 × 10

  6. Close-Grip Push-Ups — 3 × AMRAP

Finisher — 3 Rounds

  • 12 Battle Rope Slams

  • 10 Medicine Ball Slams

  • 30-sec Farmer's Carry

Rest: 60–90 sec between rounds.


🦵 TUESDAY — LOWER-BODY POWER

  1. Trap Bar Deadlift — 4 × 6

  2. Dumbbell Bulgarian Split Squat — 3 × 8 each leg

  3. Barbell Hip Thrust — 3 × 10

  4. Lateral Lunges — 3 × 10 each side

  5. Single-Leg Romanian Deadlift — 3 × 10 each leg

  6. Standing Calf Raise — 4 × 15

Finisher — 3 Rounds

  • 10 Box Jumps

  • 15 Kettlebell Swings

  • 20 Walking Lunges

Rest: 60 sec.


💥 WEDNESDAY — ATHLETE CONDITIONING

This is the week where we really change things up.

Complete 5 Rounds

  • 400m Run

  • 10 Dumbbell Thrusters

  • 10 Pull-Ups

  • 12 Alternating Dumbbell Snatches

  • 15 Air Squats

  • 10 Burpees

Rest: 90 seconds between rounds.

Modification: Reduce the run distance or use an incline treadmill walk if needed.

Goal: Maintain a consistent pace across all five rounds.


🏆 THURSDAY — FULL BODY PUMP

A bodybuilding-inspired workout focused on constant tension and short rest.

Giant Set — 4 Rounds

Chest

  • Cable Crossover — 12–15

Back

  • Straight-Arm Pulldown — 12–15

Shoulders

  • Cable Lateral Raise — 12–15 each side

Biceps

  • Cable Curl — 12–15

Triceps

  • Rope Pushdown — 12–15

Rest: 60–75 seconds after each complete round.

Finisher

100-Rep Shoulder Challenge

Complete 100 lateral raises using a light weight. Break them into as many sets as necessary, but keep rest periods short.


🔥 FRIDAY — THE FINAL SHOWDOWN

This is the workout I'd use as the big finale of the entire September series.

Complete 5 rounds for time:

10 Dumbbell Clean & Press

10 Pull-Ups

15 Goblet Squats

10 Dumbbell Bench Press

15 Kettlebell Swings

10 Burpees

20 Walking Lunges

30 sec Plank

Rest: 90 seconds between rounds.

🏆 The Challenge

Round 1: Establish your pace.

Round 2: Stay consistent.

Round 3: This is where it gets hard.

Round 4: Don't quit.

Round 5: Finish strong.

Record your total workout time and try to beat it the next time you perform the challenge.

 

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Built to Compete: Week 3