5, 3, 2 STRENGTH PROGRAM PHASE 3 (WEEKS 9&10)
2 WEEKs10 DAYs72 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 2 |
| Incline Bench Press V·05 | 4 | 3-5 |
| Decline Dumbbell Press V·09 | 4 | 3-5 |
| Pec Dec V·24 | 4 | 5-6 |
| Decline Crunch V·09 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 48–68 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 2 |
| One-Leg Leg Press V·01 | 4 | 3-5 |
| Leg Extension V·04 | 4 | 5-6 |
| Romanian Deadlift V·03 | 4 | 3-5 |
| Lying Leg Curl V·04 | 4 | 5-6 |
| Standing Calf Raise V·08 | 4 | 8-10 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 140–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 2 | 2 |
| Pull-Up V·01 | 4 | 3-5 |
| Seated Cable Row (wide-grip) V·62 | 4 | 3-5 |
| Straight-Arm Pulldown V·04 | 4 | 5-6 |
| Smith Machine Hip Thrust V·01 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| Side Plank Reach Through V·06 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 90–122 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 2 | 2 |
| Standing Dumbbell Shoulder Press V·30 | 4 | 3-5 |
| Dumbbell Lateral Raise V·45 | 4 | 5-6 |
| One-Arm Cable Rear Delt Flye V·06 | 4 | 5-6 |
| Barbell Shrug V·05 | 2 | 2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 75–101 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 2 |
| Close-Grip Bench Press V·15 | 2 | 2 |
| Barbell Lying Triceps Extension V·06 | 4 | 3-5 |
| Triceps Pressdown V·10 | 4 | 5-6 |
| Barbell Curl V·06 | 2 | 2 |
| Alternating Dumbbell Curl V·11 | 3 | 3-5 |
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 2 | 2 |
| Barbell Reverse Wrist Curl V·01 | 4 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 92–117 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 2 |
| Incline Bench Press V·05 | 4 | 3-5 |
| Decline Dumbbell Press V·09 | 4 | 3-5 |
| Pec Dec V·24 | 4 | 5-6 |
| Decline Crunch V·09 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 48–68 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 2 |
| One-Leg Leg Press V·01 | 4 | 3-5 |
| Leg Extension V·04 | 4 | 5-6 |
| Romanian Deadlift V·03 | 4 | 3-5 |
| Lying Leg Curl V·04 | 4 | 5-6 |
| Standing Calf Raise V·08 | 4 | 8-10 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 140–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 2 | 2 |
| Pull-Up V·01 | 4 | 3-5 |
| Seated Cable Row (wide-grip) V·62 | 4 | 3-5 |
| Straight-Arm Pulldown V·04 | 4 | 5-6 |
| Smith Machine Hip Thrust V·01 | 3 | 8-10 |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| Side Plank Reach Through V·06 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 23 | 90–122 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 2 | 2 |
| Standing Dumbbell Shoulder Press V·30 | 4 | 3-5 |
| Dumbbell Lateral Raise V·45 | 4 | 5-6 |
| One-Arm Cable Rear Delt Flye V·06 | 4 | 5-6 |
| Barbell Shrug V·05 | 2 | 2 |
| Smith Machine Behind-Back Shrug V·05 | 5 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 75–101 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 2 |
| Close-Grip Bench Press V·15 | 2 | 2 |
| Barbell Lying Triceps Extension V·06 | 4 | 3-5 |
| Triceps Pressdown V·10 | 4 | 5-6 |
| Barbell Curl V·06 | 2 | 2 |
| Alternating Dumbbell Curl V·11 | 3 | 3-5 |
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 2 | 2 |
| Barbell Reverse Wrist Curl V·01 | 4 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 92–117 REPS |