Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

Week 3️⃣: Quality Over Quantity You’ve built your foundation over the past two weeks. Now we’re sharpening your explosiveness while expanding your overall capacity. What’s Changing This Week We’re introducing a strategic split in how you’ll train: 👉🏽 Reduced loads and reps on main lifts to prioritize pure explosive power 👉🏽 Increased volume and progression on accessories to build athletic capacity and address weak points Main Lifts: Power Development 👊🏼 Lower weight, lower reps Drop the load by 5-7% and reduce reps slightly 🙏🏼 Maximum intent on every rep Move the bar as explosively as possible while maintaining control. Reset and pause before each rep. ⏰ Full recovery between sets: 2-3 minutes This is non-negotiable. Power training taxes your nervous system differently than strength work. Cutting rest short will compromise your explosiveness and defeat the purpose of this phase. Your CNS needs to fully reset to fire at maximum capacity each set. Accessory Work: Volume & Progression 👉🏽 More sets, more reps, or harder variations This is where we build muscle, address imbalances, and increase your work tolerance ⏰ Shorter rest periods: 60-75 seconds Keep intensity high between accessory sets 🔥 Expect the burn Your main lifts will feel “lighter,” but your accessories will challenge you in a different way 🙌🏽 The Bottom Line This week separates power from strength-endurance: • Main lifts teach your body to be explosive • Accessories teach it to be strong and agile Both matter. Both are programmed intentionally. Stay patient with the rest periods. Stay aggressive with the bar speed. Let’s work. 💥​​​​​​​​​​​​​​​​ ----- This upper body session builds pushing and pulling strength while developing explosive power and shoulder stability. You’ll work through powerful rows, presses, and dynamic movements that challenge multiple planes of motion. Choose appropriate weights that allow you to move with intention and speed, you should still be struggling to finish your last few reps within the rep ranges given. This workout builds a strong, powerful, athletic upper body.