Day 3 — Full Pump

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy Focus
Coach Rich

Lesson Overview

Day 3 is about creating a full-body pump to finish the week strong.

This session increases blood flow, metabolic stress, and muscle engagement without heavy loading. The focus is controlled reps, steady tension, and leaving the gym feeling worked — not beat up.

Hypertrophy Training Guidelines

• Goal: Build muscle, raise metabolism, improve body composition

• Tempo: 3 seconds on the lowering phase

• Rest: 45–75 seconds between sets

• Prioritize muscle engagement over weight

• Maintain clean reps throughout

Strength & Weights (≈45 Minutes)

Leg Press

• 4 sets of 15 reps

Coaching Cues

• Control every rep

• Push through heels and mid-foot

• Do not lock knees at the top

• Maintain steady breathing

Incline Dumbbell Press

• 3 sets of 12 reps

Coaching Cues

• Stretch chest under control

• Lower dumbbells slowly

• Keep ribs down and core tight

• Press smoothly without bouncing

Lateral Raises

• 3 sets of 15 reps

Coaching Cues

• Use light weight

• Soft bend in elbows

• Raise arms to shoulder height only

• Control the lowering phase

Cable Row

• 3 sets of 12 reps

Coaching Cues

• Smooth, controlled pull

• Brief pause at the squeeze

• No jerking or momentum

• Chest tall, shoulders down

Plank

• 3 sets of 30 seconds

Coaching Cues

• Tight core throughout

• Squeeze glutes

• Keep body in a straight line

• Quality over time

Cardio Finisher (15 Minutes)

Choose one option below.

Fast Walk

• Steady, purposeful pace

Elliptical

• Smooth, continuous movement

Intensity Check

• Slightly breathless but sustainable

• Breathing controlled

• Focus on rhythm, not speed

Day 3 Reminder

• Pump work still counts

• Control beats chaos

• Finish strong, recover well

• Consistency drives results