3X3 REST RUNDOWN
5 WEEKs20 DAYs160 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 3 |
| Cable Crossover V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Triceps Pressdown V·10 | 3 | 3 |
| Smith Machine Hip Thrust V·01 | 3 | 3 |
| Smith Machine Crunch V·05 | 3 | 3 |
| Oblique Cable Crunch V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Rope Pulldown V·32 | 3 | 3 |
| Straight-Arm Pulldown V·04 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Incline Dumbbell Curl V·05 | 3 | 3 |
| Hammer Curl V·03 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 81 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Dumbbell Shoulder Press V·30 | 3 | 3 |
| Dumbbell Upright Row V·10 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 3 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3 |
| Squat V·04 | 3 | 3 |
| Romanian Deadlift V·03 | 3 | 3 |
| Lying Leg Curl V·04 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Leg Press Calf Raise V·04 | 3 | 3 |
| Seated Calf Raise V·06 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 63 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 3 |
| Cable Crossover V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Triceps Pressdown V·10 | 3 | 3 |
| Smith Machine Hip Thrust V·01 | 3 | 3 |
| Smith Machine Crunch V·05 | 3 | 3 |
| Oblique Cable Crunch V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Rope Pulldown V·32 | 3 | 3 |
| Straight-Arm Pulldown V·04 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Incline Dumbbell Curl V·05 | 3 | 3 |
| Hammer Curl V·03 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 81 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Dumbbell Shoulder Press V·30 | 3 | 3 |
| Dumbbell Upright Row V·10 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 3 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3 |
| Squat V·04 | 3 | 3 |
| Romanian Deadlift V·03 | 3 | 3 |
| Lying Leg Curl V·04 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Leg Press Calf Raise V·04 | 3 | 3 |
| Seated Calf Raise V·06 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 63 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 3 |
| Cable Crossover V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Triceps Pressdown V·10 | 3 | 3 |
| Smith Machine Hip Thrust V·01 | 3 | 3 |
| Smith Machine Crunch V·05 | 3 | 3 |
| Oblique Cable Crunch V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Rope Pulldown V·32 | 3 | 3 |
| Straight-Arm Pulldown V·04 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Incline Dumbbell Curl V·05 | 3 | 3 |
| Hammer Curl V·03 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 81 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Dumbbell Shoulder Press V·30 | 3 | 3 |
| Dumbbell Upright Row V·10 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 3 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3 |
| Squat V·04 | 3 | 3 |
| Romanian Deadlift V·03 | 3 | 3 |
| Lying Leg Curl V·04 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Leg Press Calf Raise V·04 | 3 | 3 |
| Seated Calf Raise V·06 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 63 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 3 |
| Cable Crossover V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Triceps Pressdown V·10 | 3 | 3 |
| Smith Machine Hip Thrust V·01 | 3 | 3 |
| Smith Machine Crunch V·05 | 3 | 3 |
| Oblique Cable Crunch V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Rope Pulldown V·32 | 3 | 3 |
| Straight-Arm Pulldown V·04 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Incline Dumbbell Curl V·05 | 3 | 3 |
| Hammer Curl V·03 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 81 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Dumbbell Shoulder Press V·30 | 3 | 3 |
| Dumbbell Upright Row V·10 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 3 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3 |
| Squat V·04 | 3 | 3 |
| Romanian Deadlift V·03 | 3 | 3 |
| Lying Leg Curl V·04 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Leg Press Calf Raise V·04 | 3 | 3 |
| Seated Calf Raise V·06 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 63 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 3 |
| Dumbbell Flye V·11 | 3 | 3 |
| Cable Crossover V·03 | 3 | 3 |
| Close-Grip Bench Press V·15 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Triceps Pressdown V·10 | 3 | 3 |
| Smith Machine Hip Thrust V·01 | 3 | 3 |
| Smith Machine Crunch V·05 | 3 | 3 |
| Oblique Cable Crunch V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Rope Pulldown V·32 | 3 | 3 |
| Straight-Arm Pulldown V·04 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Incline Dumbbell Curl V·05 | 3 | 3 |
| Hammer Curl V·03 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 81 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Dumbbell Shoulder Press V·30 | 3 | 3 |
| Dumbbell Upright Row V·10 | 3 | 3 |
| Dumbbell Lateral Raise V·45 | 3 | 3 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Barbell Behind-Back Shrug V·02 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3 |
| Squat V·04 | 3 | 3 |
| Romanian Deadlift V·03 | 3 | 3 |
| Lying Leg Curl V·04 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Leg Press Calf Raise V·04 | 3 | 3 |
| Seated Calf Raise V·06 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 63 REPS |