DAY 3 – POSTERIOR CHAIN + FULL BODY
Workout
1. Deadlift
3×8 - 230 lb
Rest: 120 sec
2. Front Squat
3×12 - 120 lb
Rest: 90 sec
3. Dumbbell Bench Press
3×15 - 50 lb
Rest: 60 sec
4. Barbell Shrugs
3×12 - 165 lb
Rest: 60 sec
5. Biceps Curl + Triceps Pushdown Superset
3×12 - 35 lb curl / 55 lb pushdown
Rest: 45 sec
6. Farmer’s Carry
3×20 sec - 65 lb
Rest: 60 sec
Nutrition
Breakfast
- 3 eggs + avocado toast (2 slices)
- Green tea or coffee
Post-Workout Snack
- Whey protein + banana or apple
Lunch
- Grilled fish (tilapia/salmon)
- Plantain or yam (1 cup)
- Vegetables — carrots, spinach
Snack
- Protein bar or smoothie
Dinner
- Beef stew or baked chicken
- Brown rice + vegetables
Before Bed
- Glass of milk or casein protein shake
Workout
1. Deadlift
3×8 - 230 lb
Rest: 120 sec
2. Front Squat
3×12 - 120 lb
Rest: 90 sec
3. Dumbbell Bench Press
3×15 - 50 lb
Rest: 60 sec
4. Barbell Shrugs
3×12 - 165 lb
Rest: 60 sec
5. Biceps Curl + Triceps Pushdown Superset
3×12 - 35 lb curl / 55 lb pushdown
Rest: 45 sec
6. Farmer’s Carry
3×20 sec - 65 lb
Rest: 60 sec
Nutrition
Breakfast
- 3 eggs + avocado toast (2 slices)
- Green tea or coffee
Post-Workout Snack
- Whey protein + banana or apple
Lunch
- Grilled fish (tilapia/salmon)
- Plantain or yam (1 cup)
- Vegetables — carrots, spinach
Snack
- Protein bar or smoothie
Dinner
- Beef stew or baked chicken
- Brown rice + vegetables
Before Bed
- Glass of milk or casein protein shake
