Let’s Talk Details

1. The Plan
2. Your Job
3. Videos


The Plan

Key Exercises

Dumbbell Flat Bench (Key)

Incline Dumbbell Flye (Key)

Barbell Row (Pause) (Key)

Wide-grip Cable Row (Key)

Hack Squat (Key)

Medium-grip Barbell Flat Bench (Key)

Barbell Overhead Press (Key)

Wide Pull-ups (Key)

How many sets to add? As you venture into the final weeks of the block, volume gets higher. If you are recovering just fine, you can add up to the maximum amount of recommended sets for key and accessory lifts. However, this is not essential for every lift since extra volume may compromise focus and ability to execute perfect technique.

You can check out “Videos” for common mistakes to troubleshoot your form on the key lifts before you start this training week. The goal is to feel like your form is better than ever.


Your Job

Stay in a Good Spot this Block

You want a challenging workout where you leave feeling like you performed near maximally

Plan your workout and write down the weight, sets, and rep range in the Workout Plan PDF to get you ready for Week 3.


Rep Range
• Key Lifts: 4-6 Reps
• Accessory Lifts: 8-12 Reps

Your reps on the first set may be near the top of the rep range, but by the last set, your reps may fall close to the bottom of the rep range. Stay away from technical failure. You want your technique to be IDENTICAL on each rep. You are training the neural coordination just as much as the muscles.

• 1-2 RIR
• 80-85% of 1RM
• Weight Feels: Near Maximal

This will feel like real training weight. Increase the weight just enough to stay at RIR 2. Keep in mind, your muscles will get depleted set to set and your reps may fall substantially. Try to get at least one set that is near personal record weight at RIR 2, and drop the weight on the upcoming sets if needed to remain at RIR 2 in the rep range.

Stay away from RIR 0! If you go to failure, the weight you picked is too heavy. Sometimes, you have to use the same weight as last week to stay in the rep range on the final set.

• Key Lifts: 3-4 Sets
• Accessory Lifts: 2-4 Sets

Put most of your volume towards the bench, squat, and deadlift! You may not need to add the same number of sets to each key lift. I prefer to keep my most fatiguing lifts (heavy compounds like the deadlift) lower volume and focus more on the weight. Pressing can be closer to the top of the maximum number of sets for the week since they are less of a recovery problem. Use accessory lifts to hit weak points and prevent muscle imbalances, but do not train them so hard that they take away from your heaviest compounds.

Week 3 is the start of the challenge. We want to push ourselves without going to failure.

• Key Lifts: As Much as needed (2-4 min)
• Accessory Lifts: 60s

I like to rest as much as I need before I do a top set for my key exercises. This assures that I give my maximal performance.

Afterwards, I drop the weight to something more manageable (usually around my week 3 weight) and do straight sets at 1 RIR with a given rest period. After my top set, I will drop the weight and try to get a volume PR where I pick a challenging weight that I usually do for only one set (of say, 4-6 reps) and attempt to do multiple sets (each set within the 4-6 rep range). This is a great way to test how good my form is and build confidence in it.

Above all else: Make sure your rest periods are not too short where it compromises your form! Rest periods are always a second priority to form.


Fill out the table with your expected weights and sets before you go workout, so you have a clear mission. Then adjust based on actual performance.

Here’s how I would fill it out for a workout:



Barbell Row (Pause)