⚽ Fitness

Jan Machala

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Full Body Strength — Maintenance

Phase 3
Week 9·Thursday
Strength maintenance in Phase 3. Quality over quantity.
7 exercises
20 total sets
~50 min
estimated

Exercises

1

Bench Press — Heavy

3 × 8 reps

upper

Maintain upper body

2

Pull-ups — Weighted

3 × 8 reps

upper

Maintain

3

Core Circuit

2 × 180s

core

Dead bug + pallof press + plank rotation

4

Hip Thrust — Heavy

3 × 8 reps

lower

Maintain Phase 2 loads

5

Bulgarian Split Squat

3 × 8 reps

lower

Each leg. Maintain strength.

6

Nordic Curl — Unassisted

3 × 8 reps

lower

Full bodyweight now!

7

Single-Leg Squat to Box

3 × 8 reps

ankle

Each leg. Slow eccentric. Max ankle challenge.