Day 1 — Push Emphasis (Week 3 Progression)

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 3: Volume Tolerance
Coach Rich

Lesson Overview

Week 3 in the Hypertrophy Track is about tolerating more volume without losing control.

The movements stay familiar, but the workload increases slightly. The goal is to create muscle fatigue through time under tension, not heavier weight or rushed reps.

Expect a strong pump.
Expect controlled fatigue.
Do not chase failure.

Week 3 Training Standards (Track 2)

• Tempo: 3-second eccentric emphasized

• Rest: 45–60 seconds between sets

• Load: Moderate and repeatable

• Effort target: Finish most sets 1 rep short of failure

• Goal: Muscle fatigue with control

If form degrades, reduce load — do not push through sloppy reps.

Strength & Weights (≈45 Minutes)

Machine Chest Press

• 5 sets of 10 reps

Coaching Cues

• Lower the weight for ~3 seconds

• Keep shoulder blades lightly set

• Press smoothly without locking out

• Stop 1 rep short of failure

• Control every rep — no momentum

Goblet Squat

• 3 sets of 14 reps

Coaching Cues

• Brace core before each rep

• Sit between hips

• Maintain steady breathing

• Keep chest tall throughout

• Move slowly and deliberately

Dumbbell Shoulder Press

• 3 sets of 12 reps

Coaching Cues

• Neutral grip if shoulders feel tight

• Seated if balance is limited

• Control the lowering phase

• Keep ribs down and core braced

Cable Triceps Pushdown

• 3 sets of 14 reps

Coaching Cues

• Elbows stay fixed at your sides

• Smooth extension

• Slow, controlled return

• Full lockout without snapping elbows

Leg Extension

• 3 sets of 15 reps

Coaching Cues

• Squeeze quads hard at the top

• Pause briefly

• Lower the weight under control

• Maintain tension throughout the set

Cardio Finisher (15 Minutes)

Incline Walk

Intensity

• Moderate, steady pace

• Last 5 minutes slightly faster

Focus Cues

• Upright posture

• Smooth breathing

• Sustainable effort

Cardio should feel challenging at the end, not exhausting.

Day 1 Reminder

• Volume builds muscle, not rushing

• Time under tension is the priority

• Leave 1 rep in reserve

• Finish the session pumped, not wrecked