Program: BIG 3

DAY 2: (BENCH 1)


1

Bench Press (BB)

Note: Shoulder blades back and down, max arch. On balls of foot, drive heel down. ~180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

2A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2B

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~90-150s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

4A

45-Deg Bench Y-Raise

Note: Keep ribs compressed, thumb pointing up and reach out. don’t pin shoulder blades back and down

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4B

Standing Rope Curl

Note: Reach elbows out (protract shoulder) and supinate wrists. ~90-120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

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Program: BIG 3

DAY 2: (BENCH 1)


1

Bench Press (BB)

Note: Shoulder blades back and down, max arch. On balls of foot, drive heel down. ~180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

2A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

2B

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~90-150s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

4A

45-Deg Bench Y-Raise

Note: Keep ribs compressed, thumb pointing up and reach out. don’t pin shoulder blades back and down

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4B

Standing Rope Curl

Note: Reach elbows out (protract shoulder) and supinate wrists. ~90-120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

Program: BIG 3

DAY 3: (DEADLIFT)


1

Deadlift (BB)

Note: Conventional, sumo or trap bar - whichever you enjoy and want to improve. Neither are better than the other. ~180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

2

Squat Variation

Note: Your preference (in order of my recommendation): Pendulum, Hack Squat, Leg Press Standard, Hatfield Squat, Front Squat, Barbell High/Low Bar ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement. ~120-180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

4A

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible).

SETS: 4

REPS: 10es

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4B

Adductor Machine

Note: 2s squeeze each rep, go through as large a range of motion you can tolerate. ~180s rest.

SETS: 4

REPS: 10

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4C

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom ~90-120s rest

SETS: 4

REPS: 6es

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

Program: BIG 3

DAY 4: (BENCH 2)


1

Incline BB Press

Note:45-60 deg incline. Allow arch but not as much as standard barbell press technique. ~90-120s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

2A

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2B

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Dip

Note: Chase that pump.

SETS: 3

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

3B

SA 45-Deg Bench Lat Pulldown

Note: Keep ribs compressed, only elevate upper arm around 20 degrees above parallel. ~120-180s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

4A

SA OH Triceps Extension

Note: Reach elbow out (don’t let weight pull you back) ~90s rest

SETS: 3

REPS: 12es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R