Hypertrophy Focus
Day 2 — Pull Emphasis (Week 3 Progression)
Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 3: Volume Tolerance
Coach Rich
Lesson Overview
Day 2 emphasizes back, posterior chain, and arm volume while maintaining strict control.
This session challenges your ability to hold tension through the full range of motion as fatigue builds. The goal is muscle engagement and clean execution — not speed or heavier weight.
Expect a deep pump and steady fatigue by the end.
Week 3 Training Standards (Track 2)
Tempo: Slow eccentrics emphasized (≈3 seconds down)
Rest: 45–60 seconds between sets
Load: Moderate and repeatable
Effort target: Stop 1 rep short of failure
Goal: Muscle fatigue without losing control
If momentum appears, the load is too heavy.
Strength & Weights (≈45 Minutes)
Lat Pulldown
5 sets of 10 reps
Coaching Cues
Pull elbows down toward ribs
Pause briefly at the bottom
Keep chest tall
Control the return fully
No leaning or jerking
Seated Cable Row
3 sets of 14 reps
Coaching Cues
Use full range of motion
Sit tall with chest up
Squeeze upper back at the peak
Lower the weight slowly
Avoid rocking or leaning back
Dumbbell Romanian Deadlift (RDL)
3 sets of 14 reps
Coaching Cues
Push hips back
Load the hamstrings
Maintain neutral spine
Lower slowly — no rushing
Stand up smoothly
Dumbbell Curl
3 sets of 14 reps
Coaching Cues
Elbows stay close to sides
Curl under control
Lower slowly with a slow negative
Avoid momentum or swinging
Plank
3 sets of 40 seconds
Coaching Cues
Brace core tightly
Squeeze glutes
Maintain straight body line
Quality over time
Cardio Finisher (15 Minutes)
Bike
Pace
Smooth, continuous cadence
Focus Cues
Relax shoulders and grip
Steady breathing
Maintain rhythm
Cardio should feel supportive, not draining.
Day 2 Reminder
Tension builds muscle
Slow reps beat heavy reps
Control late in sets matters most
Finish feeling worked, not wrecked