Iron Fox Community Program
Hypertrophy Focus

(Week 4) Day 3

Complete & Continue Next Lesson Learn More

Day 3 — Full Pump (Controlled Intensity)

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 4: Make Each Rep Harder (Not More)
Coach Rich

Lesson Overview

Today reinforces muscular tension without increasing total workload.

Volume remains similar.
Reps are slightly lower.
Load may increase slightly (if safe).

The goal is controlled intensity — not exhaustion.

You should feel a strong muscle pump without joint strain or sloppy reps.

Week 4 Training Standards (Track 2)

  • Volume stable

  • Slight load increase where appropriate

  • Tempo remains controlled

  • Rest: 45–60 seconds

  • Final reps should challenge you without breaking form

If momentum appears, reduce weight.

Strength Work (≈45 Minutes)

Leg Press

  • 4 sets of 12 reps

  • Tempo: Controlled throughout

Coaching Cues

  • Slightly heavier than Week 3 if safe

  • Push through heels and mid-foot

  • Do not lock knees

  • Smooth breathing through the set

Incline Dumbbell Press

  • 3 sets of 10 reps

  • Tempo: Slow and controlled

Coaching Cues

  • Stretch chest under control

  • Ribs down

  • No bouncing

  • Stop 1 rep before form breaks

Lateral Raise

  • 3 sets of 15 reps

  • Tempo: Slow and deliberate

Coaching Cues

  • Light weight

  • Raise only to shoulder height

  • No swinging

  • Control the lowering phase

Cable Row

  • 3 sets of 12 reps

  • Tempo: Smooth pull / controlled return

Coaching Cues

  • Full range of motion

  • Squeeze upper back

  • Avoid leaning backward

  • Stay controlled late in the set

Plank

  • 3 sets of 40 seconds

Coaching Cues

  • Brace abs fully

  • Squeeze glutes

  • Neutral spine

  • Stop if hips sag

Cardio Finisher (15 Minutes)

Option

  • Fast walk
    or

  • Elliptical

Important

Do not increase duration this week.

Focus

  • Slightly elevated pace

  • Controlled breathing

  • Steady rhythm

Cardio supports fat loss — it does not replace strength work.

Day 3 Reminder

Intensity is not chaos.

Make the reps harder.
Keep the sets clean.
Finish strong.

You’re building muscle — not just accumulating fatigue.