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Week 3: Peak Strength

Week 3

The most intense week of the program. Use heavier weights and lower reps to maximize strength gains.

Duration

7 Days

Per Session

90-120 min

Focus

Peak Strength

Intensity

Maximum

Day 1: Maximum Strength
6 exercises

Barbell Back Squats

6 sets × 3-5 reps

Barbell Bench Press

6 sets × 3-5 reps

Bent-Over Barbell Rows

5 sets × 5-6 reps

Overhead Press

5 sets × 3-5 reps

Rack Pulls

4 sets × 3-5 reps

Weighted Planks

3 sets × 30-45 seconds
Week 3 Focus
  • • This is your peak strength week - use 85-95% of your max
  • • Always use a spotter for heavy compound lifts
  • • Focus on explosive power and perfect form
  • • Rest 4-5 minutes between maximum effort sets
  • • Listen to your body - never sacrifice safety for numbers