FULL-BODY 3X3 REST RUNDOWN – DAYS 1-5
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Day 1: 60 seconds rest between all sets Day 2: 45 seconds rest between all sets Day 3: 30 seconds rest between all sets Day 4: 15 seconds rest between all sets Day 5: No rest between all sets
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Deadlift V·03 | 3 | 3 |
| Barbell Shoulder Press V·13 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Rope Cable Crunch V·13 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Deadlift V·03 | 3 | 3 |
| Barbell Shoulder Press V·13 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Rope Cable Crunch V·13 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Deadlift V·03 | 3 | 3 |
| Barbell Shoulder Press V·13 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Rope Cable Crunch V·13 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Deadlift V·03 | 3 | 3 |
| Barbell Shoulder Press V·13 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Rope Cable Crunch V·13 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3 |
| Barbell Bent-Over Row V·05 | 3 | 3 |
| Deadlift V·03 | 3 | 3 |
| Barbell Shoulder Press V·13 | 3 | 3 |
| Barbell Shrug V·05 | 3 | 3 |
| Standing Calf Raise V·08 | 3 | 3 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3 |
| Barbell Curl V·06 | 3 | 3 |
| Barbell Wrist Curl V·01 | 3 | 3 |
| Rope Cable Crunch V·13 | 3 | 3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90 REPS |