Week 3 - Momentum Building | FISTPUMP Workout Programme
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Week 3: Momentum Building

You're building momentum! This week push a little harder and focus on perfect form. Consistency is key to your transformation.

4
Workout Days
45-60
Minutes/Session
Strength
Focus

This Week's Workouts

Click on any day to expand and see exercises

D1

Push

Day

WORKOUT
D2

Rest

Day

REST
D3

Pull

Day

WORKOUT
D4

Leg

Day

WORKOUT
D5

Rest

& Recovery

REST
D6

Full

Body

WORKOUT
D7

Week

Review

REVIEW
Workout Days (4)
Rest Days (3)
Week 2 | All Weeks | Week 4

Day 1: Push Day

Chest, Shoulders, Triceps

45-60 min

Warm-Up
Jumping Jacks

60s

Arm Circles

30s

Push-up to Downward Dog

5 reps

Shoulder Dislocates

10 reps

Inchworm

3 reps

Main Exercises

1. Dumbbell Bench Press

Chest • 3×10 • RPE 7

Lie on bench, press dumbbells up. Lower to chest with control.

Set RPE Reps Rest
1 7 10 1:30
2 7 10 1:30
3 7 10 1:30

2. Overhead Press

Shoulders • 3×10 • RPE 7

Press dumbbells from shoulders to overhead. Keep core tight.

Set RPE Reps Rest
1 7 10 1:30
2 7 10 1:30
3 7 10 1:30

3. Incline Dumbbell Press

Upper Chest • 3×10 • RPE 7

Bench at 30-45°, press dumbbells up and together.

Set RPE Reps Rest
1 7 10 1:30
2 7 10 1:30
3 7 10 1:30

4. Tricep Dips/Bench Dips

Triceps • 3×12 • RPE 7

Hands on bench behind you, lower body by bending elbows.

Set RPE Reps Rest
1 7 12 1:00
2 7 12 1:00
3 7 12 1:00

Cool-Down
Chest Stretch

30s

Tricep Stretch

30s

Shoulder Stretch

30s

Day 2: Rest & Recovery

Light activity • Mobility • Mindfulness

REST DAY

Light Activity

  • 30-min easy walk

    Park walk, nature trail, or casual pace

  • Foam rolling

    Focus on legs, back, and shoulders

Mobility Work

  • Hip circles

    10 each direction

  • Shoulder dislocates

    10 reps with resistance band

Mindfulness & Recovery

Sleep

7-9 hours quality rest

Hydration

2-3L water today

Nutrition

Protein-rich meals

"Recovery is where the magic happens. Your body adapts and grows during rest, not during the workout."

Trust the process! 💪

Day 3: Pull Day

Back, Biceps, Rear Delts

45-60 min

Warm-Up
Arm Circles

30s

Band Pullaparts

10 reps

Cat-Cow

60s

World's Greatest

3/side

Prone Y Raises

10 reps

Main Exercises

1. Bent Over Rows

Back • 3×12 • RPE 7

Hinge at hips, flat back. Pull dumbbells to hips. Squeeze at top.

Set RPE Reps Rest
1 7 12 1:30
2 7 12 1:30
3 7 12 1:30

2. Single Arm Rows

Lats, Biceps • 3×12/side • RPE 7

One hand on bench, row dumbbell to hip. Keep back flat.

Set RPE Reps Rest
1 7 12/side 1:30
2 7 12/side 1:30
3 7 12/side 1:30

3. Bicep Curls

Biceps • 3×12 • RPE 7

Curl dumbbells to shoulders. Squeeze at top, lower slowly.

Set RPE Reps Rest
1 7 12 1:00
2 7 12 1:00
3 7 12 1:00

4. Reverse Flyes

Rear Delts • 3×15 • RPE 6

Bent over, raise dumbbells out to sides. Squeeze shoulder blades.

Set RPE Reps Rest
1 6 15 1:00
2 6 15 1:00
3 6 15 1:00

Cool-Down
Child's Pose

60s

Cat-Cow

60s

Cobra Stretch

30s

Day 4: Leg Day

Quadriceps, Hamstrings, Glutes, Calves

45-60 min

Warm-Up
Bodyweight Squats

10 reps

Lunges

10 reps

Leg Swings

10 each

Hip Circles

10 each

World's Greatest

3/side

Main Exercises

1. Goblet Squats

Quadriceps, Glutes • 3×12 • RPE 7

Hold dumbbell at chest. Squat down until thighs parallel. Drive through heels.

Set RPE Reps Rest
1 7 12 1:30
2 7 12 1:30
3 7 12 1:30

2. Romanian Deadlifts

Hamstrings • 3×12 • RPE 7

Hold dumbbells, hinge at hips. Lower along legs, feel hamstring stretch.

Set RPE Reps Rest
1 7 12 1:30
2 7 12 1:30
3 7 12 1:30

3. Walking Lunges

Legs, Balance • 3×12 • RPE 7

Step forward into lunge, push through front heel to step forward with back leg.

Set RPE Reps Rest
1 7 12 1:30
2 7 12 1:30
3 7 12 1:30

4. Glute Bridges

Glutes, Core • 3×15 • RPE 6

Lie on back, feet flat. Drive hips up, squeeze glutes at top.

Set RPE Reps Rest
1 6 15 1:00
2 6 15 1:00
3 6 15 1:00

Cool-Down
Quad Stretch

30s each

Hamstring Stretch

30s each

Pigeon Pose

30s each

Week 2 All Weeks Next: Week 4

Day 5: Rest & Recovery

Active recovery and mindfulness

REST DAY

Recovery Activities

🧘 Meditation (15 min)

Focus on stress relief and mental clarity.

🚶 Light Walking (20-30 min)

Easy-paced walk to promote blood flow and recovery.

🧘 Gentle Yoga (15 min)

Focus on hip mobility and spinal health.

Recovery Essentials

Sleep 7-9 hours

Hydrate 2-3L water

Protein-rich meals

Stress management

Previous: Day 4 Next: Day 6

Day 6: Full Body Workout

Complete full body training

45-60 min

Warm-Up
Jumping Jacks

30s

High Knees

30s

Squats

10 reps

Arm Circles

30s

World's Greatest

3/side

Main Exercises

1. Goblet Squats

Quadriceps • 3×12 • RPE 7

Hold dumbbell at chest, squat down, push through heels.

2. Push-Ups

Chest • 3×10-12 • RPE 7

Lower chest to floor, push back up. Use incline if needed.

3. Single Arm Rows

Back • 3×12 each • RPE 7

One hand on bench, row dumbbell to hip.

4. Overhead Press

Shoulders • 3×10 • RPE 7

Press dumbbells overhead, keep core tight.

5. Romanian Deadlifts

Hamstrings • 3×12 • RPE 7

Hinge at hips, lower dumbbells along legs.

6. Plank

Core • 3×45 seconds • RPE 6

Hold plank position, engage core.

Cool-Down
Child's Pose

30s

Cat-Cow

30s

Forward Fold

30s

Supine Twist

30s

Previous: Day 5 Next: Day 7

Day 7: Week Review

Reflect and prepare for Week 4

REVIEW DAY

Week 3 Progress Summary

4
Workouts
3
Rest Days
++
Strength
100%
Effort

Weekly Reflection

1. How did your body feel this week?

2. What was your biggest accomplishment?

3. Goals for Week 4?

Prepare for Week 4

Review Week 4 workout plan

Prepare equipment for final foundation week

Set Week 4 goals

Previous: Day 6 Start Week 4