A3. 15 min — Strength · Lower Body & Pull

This week we train at 12 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.

Same movements as the last two weeks — this is the final push of this block before we build on it.

Progressive overload this week means more reps again — 12 instead of 10, same weight as before. If 12 feels too much to hold with good form, stay at 10 reps rather than dropping the weight. The goal is to complete this block at the weight you started, not to keep reducing it. And if two sets feels like a lot today, one set is enough — consistency matters more than volume.

This week you'll train:
Goblet Squat · Floor Press · Bent-Over Row
Finisher: Farmer Carry

→ Not sure where to start with weights? See the weight guide below.