Iron Fox Community Program
Hypertrophy Focus

(Week 3) Day 3

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Day 3 — Full Pump (Week 3 Progression)

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

Lesson Overview

Day 3 is about finishing the week with sustained tension and controlled fatigue.

This session prioritizes blood flow, metabolic stress, and muscle endurance without heavy loading. Expect a strong pump and steady breathing throughout.

The goal is to hold quality reps late into the workout.

Week 3 Training Standards (Track 2)

  • Tempo: Slow, controlled reps with emphasis on the eccentric

  • Rest: 45–60 seconds between sets

  • Load: Moderate and repeatable

  • Effort target: Approach fatigue, do not hit failure

  • Goal: Muscle fatigue with control

If form slips, the set ends.

Strength & Weights (≈45 Minutes)

Leg Press

  • 5 sets of 15 reps

Coaching Cues

  • Push through heels and mid-foot

  • Control the lowering phase

  • Do not lock knees at the top

  • Maintain steady breathing

Incline Dumbbell Press

  • 3 sets of 14 reps

Coaching Cues

  • Lower dumbbells slowly

  • Stretch chest under control

  • Keep ribs down and core braced

  • Press smoothly without bouncing

Lateral Raise

  • 4 sets of 15 reps

Coaching Cues

  • Use light weight

  • Raise arms only to shoulder height

  • Soft elbows

  • No swinging or momentum

  • Control every rep

Cable Row

  • 3 sets of 14 reps

Coaching Cues

  • Smooth pull toward chest

  • Pause briefly at the squeeze

  • Keep chest tall

  • Control the return

Plank

  • 3 sets of 40 seconds

Coaching Cues

  • Brace core tightly

  • Squeeze glutes

  • Maintain a straight body line

  • Quality holds only

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 at the end, not exhausting.

Day 3 Reminder

  • Pumps are built through control

  • Volume matters more than load

  • Hold form even when tired

  • Finish the week strong and recover well