Day 3 - Full Body
Get ready to power through a full-body workout that hits all the major muscle groups. Today's session focuses on building strength with moderate intensity exercises like lunges, push-ups, and bent-over rows. Expect to feel the burn and boost your endurance while sculpting a leaner physique. Let's crush it and keep those fitness goals on track!
FAQ
Common questions about this workout day: structure, substitutions, and progression.
Push-ups train almost the same muscles as bench press (chest, shoulders, triceps) but emphasize core stability and shoulder mobility — both of which barbell-heavy days tend to neglect. Cycling between barbell, dumbbell, and bodyweight pressing across the week gives balanced upper-body development.
If push-ups feel too easy, slow the tempo (3 seconds down, 1-second pause at the bottom). If they feel too hard, do incline push-ups with hands on a bench until you can hit clean bodyweight reps.