PHASE 3 WEEK-4

 

🔥 WEEK 4 – PHASE 3 (Heavy Duty)

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✅ DAY 1 – Chest + Back

1. Smith Machine or Machine Bench Press

• 1 warm-up set

• 1 all-out working set to technical failure (6–8 reps) 90k

• • 1 rest-pause (10–15 sec, then 2–3 extra reps)

2. Incline Dumbbell Press

• 1 warm-up set

• 1 working set to technical failure (8–10 reps) 40k

• Slow negative.

3. Pull-ups (supinated or neutral grip)

• 1 all-out set to technical failure

• Add weight if you can do more than 12.

4. Barbell or Machine Row

• 1 warm-up set

• 1 working set (8–10 reps to failure)

• • 3-sec negatives on the last 2 reps.

5. Pullover (machine or cable)

• 1 working set (10–12 reps to failure)

• Deep stretch focus.

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✅ DAY 2 – Full Legs (Heavy Duty)

1. Squat (Smith, Hack, or Free)

• 2 warm-up sets

• 1 working set to technical failure (6–10 reps) 140k

• • 1 rest-pause (10–15 sec)

• This week: No Platz squat — standard HD squat.

2. Leg Press (incline) 200k

• 1 warm-up

• 1 working set (10–12 reps to failure)

3. Leg Extensions

• 1 working set (12–15 reps)

• • drop set (30% weight) to failure again.

4. Romanian Deadlift. 270lbs

• 1 warm-up

• 1 working set (8–10 reps)

• Slow, controlled, stretch.

5. Seated Leg Curl

• 1 working set (12–15 reps to failure)

• • 2–3 sec isometric hold on the last rep.

6. Seated or Standing Calf Raises

• 1 working set (15–20 reps)

• • 10 extra "cheat" reps.

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✅ DAY 3 – Shoulders + Arms

1. Machine or Smith Military Press

• 1 warm-up

• 1 working set (6–8 reps to failure)

• • 3-sec negatives on last 2 reps.

2. Lateral Raises (dumbbells or machine)

• 1 working set (12–15 reps)

• • drop set to failure.

3. Front Raises (plate or dumbbell)

• 1 working set (12 reps)

• Controlled, strict form.

4. Barbell or Machine Biceps Curl

• 1 warm-up

• 1 working set (6–8 reps)

• • rest-pause (10 sec, 2–3 extra reps)

5. Incline Dumbbell Curl

• 1 working set (10–12 reps)

• Full stretch.

6. Dips (or machine triceps press)

• 1 all-out set to technical failure

• Controlled, no swinging.

7. Cable Triceps Pushdown

• 1 working set (12–15 reps)

• • 2-sec isometric hold at the bottom.