Day A³ — Glutes
Lower Body Push · Week 3
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound Lower · Supersetted with Abs
Goblet Squat
3 × 10 · rest 60–90 sec
↑ overload● supersetkettlebell
↑ Up from 26 lbs — 2nd session at 26
⬡
Dead Bug
3 × 10 · between goblet sets
Bulgarian Split Squat
3 × 8 each leg · rest 60–90 sec
↑ overload● supersetdumbbells
↑ Up from 17.5 — form was solid, bump it
⬡
Bicycle Crunches
3 × 20 · between split squat sets
Dynamic · New This Week
Weighted Step-Ups — High Box
3 × 10 each leg · rest 60 sec · drive through heel
★ new here● supersetdumbbells
Matching your C² baseline — both hands, heel drive, full extension at top
⬡
Hollow Hold
3 × 20–30 sec · between step-up sets
Glutes · Supersetted with Abs
Glute Drive Machine
3 × 12 · rest 60–90 sec
↑ overload● supersetmachine
↑ Up from 50 — you hit 55 on your last C² set, now all 3 sets
⬡
Plank
3 × 30–45 sec · between glute sets
Hinge + Isolation
RDL
3 × 10 · rest 60–90 sec
↑ overloadbarbell or dumbbells
↑ Up from 50 — 2 sessions at 50, time to move
Abductor Machine
3 × 15 · rest 45–60 sec
machine
Finisher
Suitcase Carry
3 × 30 sec each side · rest 45 sec
★ newdumbbell
One DB, walk 30 sec each side — torso dead upright, don't lean
0 / 8 done
Day B³ — Pull
Back · Biceps · Week 3
🪜
Stair Stepper
15 min · moderate pace · before lifting
Back · Supersetted with Abs
Dumbbell Row
3 × 10 each arm · rest 60–90 sec
↑ overload● supersetdumbbells
↑ All 3 sets at 20 now — last week only hit it on the final set
⬡
Dead Bug
3 × 10 · between row sets
Lat Pulldown
3 × 10 · rest 60–90 sec
↑ overloadPR● supersetcable machine
↑ PR was 50 — push past it
⬡
Hollow Hold
3 × 20–30 sec · between pulldown sets
Seated Cable Row
3 × 10 · rest 60–90 sec
● supersetcable machine
Skipped 2 sessions in a row. Do not skip this. Baseline at 35 lbs.
⬡
Plank
3 × 30–45 sec · between cable row sets
Rear Delt Fly
3 × 12 · rest 45–60 sec
↑ overloaddumbbells
↑ Up from 5 lbs
Biceps · Supersetted with Abs
Bicep Curl — Machine
3 × 10 · rest 45–60 sec
↑ overloadPR● supersetmachine
↑ PR was 20 — push past it
Hammer Curl
3 × 10 · rest 45–60 sec
↑ overload● supersetdumbbells
↑ Up from 10 lbs
⬡
Bicycle Crunches
3 × 20 · between bicep sets
0 / 7 done
Day C³ — Hinge
Hamstrings · Glutes · Week 3
🪜
Stair Stepper
15 min · moderate pace · before lifting
Hinge Primary · Supersetted with Abs
RDL
3 × 10 · rest 60–90 sec
↑ overload● supersetbarbell or dumbbells
↑ 2 sessions at 50 — start at 55, go 57.5 if it's clean
⬡
Dead Bug
3 × 10 · between RDL sets
Lying Leg Curl
3 × 12 · rest 60 sec
↑ overload● supersetmachine
↑ 2 sessions at 40 — bump now
⬡
Bicycle Crunches
3 × 20 · between leg curl sets
Single-Leg RDL
3 × 8 each leg · rest 60 sec
↑ overload● supersetdumbbells
↑ Up from 18 lbs — 2nd session at 18
⬡
Hollow Hold
3 × 20–30 sec · between SL-RDL sets
Dynamic · New This Week
Deficit RDL
3 × 10 · rest 60 sec · stand on 45 lb plate
★ new● supersetbarbell or dumbbells
Stand on a 45 lb plate — deeper range = more hamstring. Lighter than your regular RDL.
⬡
Plank
3 × 30–45 sec · between deficit RDL sets
Glutes + Isolation
Glute Drive Machine
3 × 12 · rest 60–90 sec · heavier than Day A
↑ overloadmachine
↑ Day C always beats Day A — A³ is 55, so 60 here
Cable Kickback
3 × 15 each leg · rest 45 sec
↑ overloadcable machine
↑ Up from 15 — rebuilding back to 20
Step-Ups — High Block
3 × 10 each leg · rest 60 sec · drive through heel
↑ overloaddumbbells
↑ All 3 sets at 13 — last session only hit it on the final set
0 / 8 done
Day D³ — Push
Chest · Shoulders · Triceps · Week 3
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound · Supersetted with Abs
Chest Press — Machine
3 × 10 · rest 60–90 sec
↑ overload● supersetmachine
↑ Up from 20 lbs — 2nd session at 20
⬡
Dead Bug
3 × 10 · between chest press sets
Incline Dumbbell Press
3 × 10 · rest 60–90 sec
↑ overload● supersetdumbbells
↑ Up from 15 lbs
⬡
Hollow Hold
3 × 20–30 sec · between incline sets
Shoulders · Supersetted with Abs
Lateral Raise
3 × 12 · rest 45–60 sec
↑ overload● supersetdumbbells
↑ Up from 5 lbs — 2nd session at 5
⬡
Bicycle Crunches
3 × 20 · between lateral raise sets
Overhead Press
3 × 10 · rest 60–90 sec
↑ overload● supersetdumbbells
↑ Up from 12.5 lbs
⬡
Plank
3 × 30–45 sec · between OHP sets
Triceps · Supersetted with Abs
Tricep Pushdown
3 × 12 · rest 45–60 sec
↑ overload● supersetcable machine
↑ Up from 5 lbs
Overhead Tricep Extension
3 × 12 · rest 45–60 sec
PR● supersetdumbbell or cable
Holding at PR weight — 3 clean sets before bumping to 17.5
⬡
Dead Bug
3 × 10 · between tricep sets
Chest Isolation
Pec Fly — Machine
3 × 12 · rest 45–60 sec
★ push day onlymachine
Baseline — light, focus on chest squeeze at full contraction
0 / 9 done
Day D⁴ — Push
Chest · Shoulders · Triceps · Week 3 (2nd Push)
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound · Supersetted with Abs
Chest Press — Machine
3 × 10 · rest 60–90 sec
● supersetmachine
2nd session at 22.5 — clean all 3 sets → bump to 25 next week
⬡
Dead Bug
3 × 10 · between chest press sets
Incline Dumbbell Press
3 × 10 · rest 60–90 sec
● supersetdumbbells
2nd session at 17.5 — bump to 20 if clean
⬡
Hollow Hold
3 × 20–30 sec · between incline sets
Shoulders · Supersetted with Abs
Lateral Raise
3 × 12 · rest 45–60 sec
● supersetdumbbells
2nd session at 7.5 — bump to 10 if clean
⬡
Bicycle Crunches
3 × 20 · between lateral raise sets
Overhead Press
3 × 10 · rest 60–90 sec
● supersetdumbbells
2nd session at 15 — 3 clean sets → bump to 17.5 next week
⬡
Plank
3 × 30–45 sec · between OHP sets
Triceps · Supersetted with Abs
Tricep Pushdown
3 × 12 · rest 45–60 sec
● supersetcable machine
2nd session at 7.5 — bump to 10 next week if clean
Overhead Tricep Extension
3 × 12 · rest 45–60 sec
↑ overloadPR● supersetdumbbell or cable
↑ PR was 15 — break it this session
⬡
Dead Bug
3 × 10 · between tricep sets
Pec Fly — Machine
3 × 12 · rest 45–60 sec
machine
2nd session — bump if 5 felt easy on D³
0 / 9 done