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Program: FB 3-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, REST, DAY 2, REST, DAY 3, REST, REST
Day 1
Day 2
Day 3

DAY 1:

1A

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels)

SETS: 4

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
W | R

1B

Leg Extension

Note: 1 and ¼ reps, go through full range of motion (as much knee flexion as possible). ~180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,8,9,9

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

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

2A

Dip

Note: 3s pause at bottom stretch. Add weight/use band as necessary.

SETS: 4

REPS: 12

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

2B

Floor Seated Row

Note: Front half of foot on bumper plate, holding onto rack with opposite arm for support. Weight held on same side of working leg. ~120-180s rest

SETS: 4

REPS: 12

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

3

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt. ~90s rest

SETS: 4

REPS: 8es

RPE (Weeks 1-4): 7,8,8,9

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

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

4A

Seated DB lateral raise

Note: Chase that pump.

SETS: 3

REPS: 25

RPE (Weeks 1-4): 7,8,9,9

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

W | R
W | R
W | R

4B

SA OH Triceps Extension

Note: Reach elbow out (don’t let weight pull you back) ~90-120s rest

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,8,9,9

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

W | R
W | R
W | R

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