Week 3 - Failure Peak

Push (Hypertrophy Focus)

Repeat the Week 2 push day and chase even tighter pauses, smoother tempos, and no-doubt failure on the prescribed slots.

Session at a Glance

Seven movements stay identical so you can overload chest, shoulders, triceps, and abs with more control than last week.
Paused presses plus myo-rep flyes/kickbacks squeeze out stimulus without junk volume.
Use the substitutions whenever equipment is busy—just keep the same pressing angle or arm path.

Stick with 2-4 feeder sets on the bench press, 2-3 on shoulder presses, and 1-2 on isolation pieces.
Hold early sets near RPE 8-9; only the listed final sets or myo-rep mini sets hit failure.
Rest 3-5 minutes on the bench, 2-3 on other presses, and 1-2 minutes on remaining work so pacing matches Week 2.

Exercise 1

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Hold a comfortable arch, pause on the chest for a beat, then drive up with power each rep.

Exercise 2

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Lower until elbows break 90 degrees, stay smooth, and keep a mind-muscle connection with your delts.

Exercise 3

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Stay in the bottom half of the range to keep tension locked on the pecs and feel the deep stretch each rep.

Exercise 4

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Run this as a myo-rep cluster: hit the activation set, pause briefly, then grind out mini clusters while the delt burns.

Exercise 5

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Optionally pause 0.5-1 second in the stretch position to load the long head before driving back up.

Exercise 6

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Choose the upright or bent-over variation that lets you lock the shoulder behind your torso for a hard triceps squeeze.

Exercise 7

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Let the lower back round as you curl the legs up and take as many controlled reps as needed to reach RPE 10.