Iron Fox Community Program
Hypertrophy Focus

(Week 2) Day 3

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Day 3 — Full Pump (Week 2 Progression)

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 2: More Time Under Tension
Coach Rich

Lesson Overview

Day 3 is about finishing the week with a full-body pump.

This session emphasizes higher reps, controlled tempo, and constant tension to drive muscle growth and metabolic stress without heavy loading. Expect a strong pump, steady breathing, and a clear sense of work completed.

This is controlled fatigue, not max effort.

Week 2 Intent (Track 2)

Today’s focus is to:

  • Increase total time under tension

  • Drive blood flow to working muscles

  • Reinforce clean movement under fatigue

  • Support fat loss through sustained workload

Weights should feel challenging by the end of the set, not on the first few reps.

Training Characteristics (Week 2)

  • Rep range: 12–15

  • Tempo emphasis: Slow, controlled reps

  • Rest: 45–75 seconds between sets

  • Focus: Tension > load

  • Effort target: 1–2 reps left in reserve

Strength & Weights (≈45 Minutes)

Leg Press

  • 4 sets of 15 reps

Coaching Cues

  • Push through heels and mid-foot

  • Lower the sled for ~3 seconds

  • Do not lock knees at the top

  • Maintain steady breathing

Incline Dumbbell Press

  • 3 sets of 12 reps

Coaching Cues

  • Lower dumbbells slowly for ~3 seconds

  • Stretch chest under control

  • Keep ribs down and core braced

  • Press smoothly without bouncing

Lateral Raise

  • 3 sets of 15 reps

Coaching Cues

  • Use light weight

  • Raise arms only to shoulder height

  • Soft bend in elbows

  • Control both the lift and the lower

Cable Row

  • 3 sets of 12 reps

Coaching Cues

  • Smooth, controlled pull

  • Pause briefly at the squeeze

  • Keep chest tall and shoulders down

  • No jerking or momentum

Plank

  • 3 sets of 35 seconds

Coaching Cues

  • Brace core hard

  • Squeeze glutes

  • Maintain a straight body line

  • Quality over time

Cardio Finisher (15 Minutes)

Option

  • Fast walk

  • Or elliptical

Intensity

  • Moderate and steady

  • Last 5 minutes slightly more challenging

Focus Cues

  • Smooth breathing

  • Relax shoulders and grip

  • Maintain rhythm through fatigue

Cardio should feel demanding but repeatable.

Day 3 Reminder

  • Pumps are a tool, not the goal

  • Control creates results

  • Fatigue should feel earned, not chaotic

  • Finish the week strong and recover well

You’ve completed Week 2 — Hypertrophy / Body Composition.