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Week 3: Metabolic Conditioning & Compound Focus

This week ramps up the intensity with challenging compound movements, supersets, and circuits designed to accelerate fat loss and build endurance. Maintain strict form even as fatigue sets in.

Day 1: Lower Body & Power Endurance (60 minutes)

5 exercises

Paused Barbell Back Squat

4 × 5-7 (2-3 sec pause)

Snatch Grip Deadlift

3 × 6-8

Walking Dumbbell Romanian Deadlift (RDL)

3 × 8-10 each leg

Superset: Leg Extension & Lying Leg Curl

3 × 12-15 each

Sled Push / Sled Pull Sprints

5 × 20-30 meters (fast)