Week 3 - Failure Peak

Upper (Strength Focus)

Close out the block by matching Week 2 technique standards while taking every slot to an honest failure and logging the load that beats last week.

Session at a Glance

Seven upper-body staples repeat from Week 2 so you can drive heavier or cleaner reps on the same movement pattern.
Pause work, tempo, and grips stay identical—lock in those cues and simply layer on intensity.
Use the substitution list to keep momentum if a station is busy but keep the same intent (pressing plane, grip, or angle).

Warm-up Reminder

Stick with 2-3 progressive warm-up sets for barbell work and 1-2 quick primers for cable slots.
Cap early sets at RPE 8-9, then drive the final set to absolute technical failure to collect a reference load.
Rest 3-5 minutes for presses/rows and 1-2 minutes otherwise so you can meet or beat last week's numbers.

Exercise 1

45-degree Incline Barbell Press

Watch demo

Warm-up: 2-3 sets
Working sets: 3 sets
Reps: 6-8
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 3-5 min

Pause for a full second at the bottom of each rep while keeping the pecs under tension.

Substitutions

Exercise 2

Cable Crossover Ladder

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 1-2 min

Perform one set from each cable height (low, mid, high). If you only have one or two sets, choose the positions you prefer most.

Substitutions

Exercise 3

Wide-Grip Pull-Up

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Warm-up: 1-2 sets
Working sets: 3 sets
Reps: 8-10
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 2-3 min

Use roughly 1.5x shoulder-width overhand grip with a controlled 2-3 second lowering to feel the lats spread on the descent.

Substitutions

Exercise 4

High-Cable Lateral Raise

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 1-2 min

Drive the motion by squeezing your lateral delts rather than swinging the weight.

Substitutions

Exercise 5

Pendlay Deficit Row

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Warm-up: 1-2 sets
Working sets: 2 sets
Reps: 6-8
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 2-3 min

Stand on a bumper plate so the bar starts lower, then pull to your stomach or chest every rep for a full stretch.

Substitutions

Exercise 6

Overhead Cable Triceps Extension (Bar)

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Warm-up: 1 set
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 1-2 min

Optionally pause for 0.5-1 second in the stretched position to lock in tension on the long head.

Substitutions

Exercise 7

Bayesian Cable Curl

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Warm-up: 1 set
Working sets: 2 sets
Reps: 8-10
Set 1 RPE: ~8-9
Last set RPE: 10
Rest: 1-2 min

If one bicep is weaker, start with that arm, take it to the listed RPE, then match the reps with the stronger arm. Otherwise, curl both arms together.