3 PRONG STRONG – WEEKS 3-4
2 WEEKs8 DAYs72 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 5 |
| Walking Lunge V·06 | 3 | 8 |
| Leg Extension V·04 | 3 | 6 |
| Romanian Deadlift V·03 | 3 | 5 |
| Lying Leg Curl V·04 | 3 | 6 |
| Standing Calf Raise V·08 | 3 | 6 |
| Seated Calf Raise V·06 | 3 | 6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 151 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Dumbbell Press V·18 | 4 | 5 |
| Dumbbell Flye V·11 | 3 | 8 |
| Barbell Shoulder Press V·13 | 3 | 5 |
| Dumbbell Lateral Raise V·45 | 3 | 8 |
| Face Pull V·02 | 3 | 8 |
| Barbell Shrug V·05 | 3 | 5 |
| Close-Grip Bench Press V·15 | 3 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 186 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 4 | 6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Barbell Curl V·06 | 3 | 6 |
| Incline Dumbbell Curl V·05 | 3 | 8 |
| Barbell Preacher Curl V·01 | 3 | 8 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 181 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5 |
| Squat V·04 | 3 | 5 |
| Power Push-Up V·09 | 3 | 5 |
| Bench Press V·19 | 3 | 5 |
| Dumbbell Push Press V·31 | 3 | 5 |
| Close-Grip Bench Press V·15 | 3 | 5 |
| Deadlift V·03 | 3 | 5 |
| Dumbbell Power Row V·18 | 3 | 5 |
| Barbell Curl V·06 | 3 | 5 |
| Crunch V·07 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 171 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 5 |
| Walking Lunge V·06 | 3 | 8 |
| Leg Extension V·04 | 3 | 6 |
| Romanian Deadlift V·03 | 3 | 5 |
| Lying Leg Curl V·04 | 3 | 6 |
| Standing Calf Raise V·08 | 3 | 6 |
| Seated Calf Raise V·06 | 3 | 6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 151 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Dumbbell Press V·18 | 4 | 5 |
| Dumbbell Flye V·11 | 3 | 8 |
| Barbell Shoulder Press V·13 | 3 | 5 |
| Dumbbell Lateral Raise V·45 | 3 | 8 |
| Face Pull V·02 | 3 | 8 |
| Barbell Shrug V·05 | 3 | 5 |
| Close-Grip Bench Press V·15 | 3 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 186 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Barbell Bent-Over Row V·05 | 4 | 6 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Barbell Curl V·06 | 3 | 6 |
| Incline Dumbbell Curl V·05 | 3 | 8 |
| Barbell Preacher Curl V·01 | 3 | 8 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 181 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5 |
| Squat V·04 | 3 | 5 |
| Power Push-Up V·09 | 3 | 5 |
| Bench Press V·19 | 3 | 5 |
| Dumbbell Push Press V·31 | 3 | 5 |
| Close-Grip Bench Press V·15 | 3 | 5 |
| Deadlift V·03 | 3 | 5 |
| Dumbbell Power Row V·18 | 3 | 5 |
| Barbell Curl V·06 | 3 | 5 |
| Crunch V·07 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 171 REPS |