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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 3:

1

Front Squat

Note: Heel elevation will help mobility, keep elbows up and trunk strong ~180s rest

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

2A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

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

2B

Inverted BW Row

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

SETS: 4

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

3A

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement

SETS: 4

REPS: 12

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

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

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

3B

Leaning Lateral Raise (Cable)

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight. ~90-120s rest

SETS: 3

REPS: 12es

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

4A

Seated Leg Curl

Note: 1 and ¼ reps. Don’t let machine push past active knee extension range if there is a stretch feeling.

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

4B

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom ~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

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