Weekly Workout 03
Power Through Week 3
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Day 1 – Upper Body Push
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Day 2 – Lower Body Strength
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Day 3 – Upper Body Pull
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Day 4 – Active Recovery / Mobility
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Day 5 – Full Body Power / Conditioning
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Day 6 – Hypertrophy Focus
Day 1 – Upper Body Push
Warm-up: 5–10 min cardio + shoulder mobility
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Bench Press – 4x10
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Incline Dumbbell Press – 3x12
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Dumbbell Shoulder Press – 3x10
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Cable Chest Fly – 3x12
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Tricep Rope Pushdowns – 3x12
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Optional Finisher: Push-up Burnout – 2xAMRAP
Day 2 – Lower Body Strength
Warm-up: 5–10 min cardio + dynamic leg stretches
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Squats – 4x8
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Romanian Deadlifts – 4x10
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Walking Lunges – 3x12 per leg
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Leg Press – 3x12
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Standing Calf Raises – 4x15–20
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Optional Finisher: Jump Squats – 2x15
Day 3 – Upper Body Pull
Warm-up: 5–10 min rowing + shoulder rotations
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Pull-ups or Lat Pulldowns – 4x10
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Barbell Row – 3x8
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Seated Cable Row – 3x12
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Dumbbell Rear Delt Fly – 3x12
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Barbell or Dumbbell Curl – 3x10
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Optional Finisher: Inverted Rows – 2xAMRAP
Day 4 – Active Recovery / Mobility
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Light cardio: 20–30 min walk, bike, or elliptical
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Mobility drills: hip openers, thoracic spine stretches
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Optional core circuit: Plank 3x45s, Side Plank 3x30s each side, Bird Dog 3x12
Day 5 – Full Body Power / Conditioning
Warm-up: 5 min jump rope + dynamic stretches
Workout (Circuit, 3 rounds):
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Kettlebell Swings – 15 reps
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Push Press – 12 reps
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Goblet Squats – 15 reps
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Pull-ups or Assisted Pull-ups – 8–10 reps
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Plank to Push-up – 10 reps per side
Day 6 – Hypertrophy Focus
Warm-up: 5–10 min cardio + dynamic stretches
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Incline Barbell Press – 3x8–10
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Dumbbell Rows – 3x10–12
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Lateral Raises – 3x12–15
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Leg Curl – 3x12–15
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Barbell Curl – 3x10–12
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Tricep Dips – 3xAMRAP
