Notorious 6
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Week 03 of 06 · Capacity & Output
WEEK 3
CAPACITY
& OUTPUT
& OUTPUT
Supersets · Higher Effort · 45s Rest · 15–20 Min Conditioning
You are no longer just completing reps.
Week 3 demands that you manage effort, breathing, and execution in real time — simultaneously. Under load. Under fatigue.
This is where capacity is built.
3-Week Progression
W1
Control
Positions, tempo, pattern ownership
✓
W2
Volume
4 sets, pauses, more density
✓
W3
Output
Supersets, fatigue management, pacing
→
Week 3 Specifications
Build FormatSupersets
Rest45–60 sec max
Conditioning15–20 min
Effort~8/10
StandardForm holds always
If form breaks — you've gone too far
00New This Week
New Format — Week 3
Supersets
Two exercises performed back-to-back with minimal rest between them. This increases training density, elevates heart rate, and forces the body to manage effort across multiple movement patterns simultaneously.
A1 → A2 → rest → repeat. That's one working block.
New Standard — Week 3
45 Sec Max Rest
Rest windows drop from 60–75 seconds to 45–60 seconds. The body gets less recovery time — which is the point. Work capacity is built by spending more time under demand. You adapt by having less time to recover.
Less rest = more density = higher adaptation signal.
Maintained
Form Standard
Higher effort does not mean lower standards. Supersets and shorter rest should make you more efficient — not sloppier. If form breaks under fatigue, the load or pace needs to drop. Not the standard.
Introduced
Pacing Strategy
Week 3 conditioning is long enough that pace matters. Sprint early and you'll collapse by minute 8. Find your rhythm by minute 3–5 and hold it. The goal is consistent rounds, not the fastest first one.
Pacing Rules — Non-Negotiable
01
Don't sprint early
The first 2 minutes should feel manageable. You're building to the effort, not dumping it immediately.
02
Find rhythm by minute 3–5
This is when the pace locks in. If you can't find a sustainable rhythm here, slow down — not speed up.
03
Control transitions
The time between exercises counts. Efficient transitions mean more rounds and less wasted energy.
04
Breathing is the signal
If you can't breathe under control, you're going too fast. The breath manages the effort — not the other way around.
01Training Sessions
Supersets.
Density.
Pacing.
Reset
Mobility + Activation
5–8 min
Same sequence — but move with full range and deliberate intent. You know these now. Use them.
Build
Strength Work
⚡ Supersets
4 sets · 45–60s rest
Block A · Superset
A1 → A2 → rest 45–60s → repeat × 4
A1
Goblet / Front Squat
Heavier than Week 2 — 3 sec down, controlled
4×6–8
→ A2
no rest
no rest
immediately into
A2
DB Bench Press / Push-Ups
Smooth reps — maintain form post-squat
4×8
rest
45–60s
45–60s
Rest 45–60 sec — then begin Block B
Block B · Superset
B1 → B2 → rest 45–60s → repeat × 4
B1
DB Romanian Deadlift
Full stretch — controlled tempo throughout
4×8
→ B2
no rest
no rest
immediately into
B2
1-Arm DB Row
Strong contraction — don't let fatigue shorten it
4×8–10
rest
45–60s
45–60s
Move with purpose — not panic. The superset is a tool, not a race.
Teach
Movement Refinement
3 × each
Split Squat
3×8
Pause at bottom · per side
Single-Leg RDL
3×8
Balance + hinge · per side
Dead Bug
3×12
Core control — slow and tight
Perform
Conditioning
Capacity Test
15–20 min AMRAP
15–20 Minute AMRAP
Find the Rhythm.
Hold It.
Hold It.
12
Goblet Squats
10
Push-Ups
12
DB Rows
12
Walking Lunges
30s
Plank Hold
Find rhythm by minute 3–5. Stay consistent — not explosive. The last 5 minutes should feel like controlled effort, not survival.
Reset
Mobility + Activation
5–8 min
Hinge primer. Hip hinge drill, Bird Dog, Glute Bridge. Get the posterior chain activated before you load it.
Build
Strength Work
⚡ Supersets
4 sets · 45–60s rest
Block A · SupersetA1 → A2 → rest → repeat × 4
A1
RDL — Barbell or Dumbbell
Heavier than Week 2 — feel every inch of the hinge
4×6–8
→ A2
no rest
no rest
immediately into
A2
1-Arm DB Row
Strong contraction — don't rush to match the RDL pace
4×8–10
rest
45–60s
45–60s
Rest 45–60 sec — then begin Block B
Block B · SupersetB1 → B2 → rest → repeat × 4
B1
DB Overhead Press
Brace hard — ribs down on every rep
4×8
→ B2
no rest
no rest
immediately into
B2
Incline Push-Ups or Dips
Upper body push after pull — controlled descent
4×8–10
rest
45–60s
45–60s
Teach
Isometric Control
3 × each
Single-Leg Glute Bridge
3×10
Unilateral — squeeze at top
Bird Dog
3×10
1 sec hold at extension
Plank
3×30s
Full tension — no sagging
Perform
Density Intervals
New Format
4–5 rounds
40s
Work
/
20s
Rest
Density
Intervals
Intervals
Romanian Deadlift
Dumbbell Rows
Push-Ups
Carry or Dead Hang
4–5 total rounds · Stay moving · No long breaks · Form holds at second 38 the same as second 2
Reset
Mobility + Activation
5–8 min
Full-body prime. Everything opens up. This is the performance day — the reset matters more here than Day 1 or 2.
Build
Strength + Power
⚡ Supersets + Intent
4 sets · 45–60s rest
Block A · SupersetA1 → A2 → rest → repeat × 4
A1
DB Reverse Lunge
Controlled step back — full balance each rep
4×8
→ A2
no rest
no rest
immediately into
A2
DB Floor Press
Strong press — drive up with intent after the lunge
4×8
rest
45–60s
45–60s
Rest 45–60 sec — then begin Block B
Block B · Superset + PowerB1 explosive → B2 controlled → rest → repeat × 4
B1
KB Swings
Explosive hip drive — this is where power intent lives
4×15
→ B2
no rest
no rest
immediately into
B2
Band Pull-Apart
Posture reset after swings — controlled upper back
4×12
rest
45–60s
45–60s
The swing is the power expression of this program. Make it count.
Teach
Single-Leg Control
3 × each
Step-Ups
3×10
Drive through the working leg
Side Plank
3×30s
30 sec — full body straight
SL RDL Reach
3×8
Balance + reach — controlled
Perform
Capacity Test
Week's Hardest
20 min continuous
20 Minutes — Week 3 Capacity Test
Full Output.
Controlled Pace.
Controlled Pace.
12
Reverse Lunges
10
Push-Ups
15
KB Swings
30s
Plank Hold
This is your capacity test for Week 3. 20 minutes of continuous effort. Pacing discipline from minute one. Form holds throughout — or you slow down, not break.
02End-of-Week Standard
What Week 3
Should Prove.
Longer Without Breaking
15–20 minute conditioning completed without form collapse. You managed the effort.
Technique Under Fatigue
The last round looked like the first. Mechanics held when the body wanted to quit.
Pacing — Not Guessing
You found a rhythm and held it instead of sprinting and dying. That's a skill now.
Stronger AND Conditioned
Both at once. The supersets built strength while the conditioning built capacity. You feel both.
The Mental Standard — Week 3
Most people fail here — not physically. Mentally.
Don't sprint early — patience is strength
Find rhythm by minute 3–5 — hold it
Control breathing — it manages your pace
Stay efficient in transitions — they compound
If form breaks — slow down, don't collapse
Final Coaching Note — Week 3
By the end of this week,
you're no longer
a beginner.
you're no longer
a beginner.
— Notorious 6 Standard
The Line That Separates
Anyone can
Start
Beginning is easy. Enthusiasm is cheap. Week 1 energy is universal.
Few can
Handle the Work
Week 3 separates people. Not by talent — by willingness to stay controlled when it's hard.
Week 3 is the inflection point of this program. The movements are familiar. The structure is known. What changes is the demand — and the demand is now real.
You move with intent. You understand effort. You can push without losing form. That's not where you started.
Weeks 4, 5, and 6 are built on this foundation. They load what you proved this week. Show up consistent. Stay sharp. Stay controlled.
W1
Learn Control
Pattern ownership. Tempo discipline.
✓
W2
Build Workload
Volume, density, 4th set capacity.
✓
W3
Handle Fatigue
Supersets, pacing, output management.
→