WEEK 3
Week 3 β Mini-Cut: Notes
- This week we will be upping the volume and lowering the intensity. Choose weights that are challenging for the last 3-4 reps but allow you to keep up the quicker pace.
- Recovery between sets, supersets, and giant sets should be between 45 seconds to 75 seconds. Keep recovery shorter for easier lifts/isolation lifts (like front raises, leg extensions, etc), and take more time between more challenging lifts (like deadlifts, pulldowns, presses, etc).
- For home workouts, add pause reps and slow negatives to increase difficulty. You can also add reps if you donβt have heavy weights.
- Exercises π¨ blocked in yellow are optional and can be performed for extra calorie burn
(G) Gym Workout
(H) Home Workout
* Superset - a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
* Superset - a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
*Giant Set - a circuit of three or more moves for one body part performed one after another with little to no rest in between.
*AMRAP - As Many Reps As Possible (or seconds)
*HIIT - High-Intensity Interval Training
π WEEK 3 Workout PDF (Simple)
π WEEK 3 Workout PDF (Deluxe)
Sample Food Lists and Macros Resources
8 Lessons