Program: FB 3-DAY

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

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form

This feature will be available on TRI APP Only!

Once the app is live, you will be able to download TRI App via the links below and access this feature.

Get told what to dohow to do it and then track your training so you know what you’ve done so far and where to progress in the future.

Until the app is released you will be able to maintain your training by completing TRI programs below. 

Select Your Goal:

Once the app is live, you will be able to download TRI App via the links below and access this feature.