🧨 MUSCLE FACTORY METHOD™

Phase 3 – 

IRON ASCENSION

“Volume goes up. Weaknesses get exposed. Lifters become legends.”

Last week you reinforced the steel.

This week — we sharpen it.

You’ve survived Iron Baptism. You’ve doubled down in Phase 2. Now it’s time to ascend — volume climbs, pace quickens, weaknesses get hunted and eliminated. Whether you’re a grizzled musclehead, a corporate king reclaiming strength, or a rookie riding momentum — Phase 3 demands precision, grit, and fire.

Log it. Lift it. Ascend.

🔴 TRACK 1 – The Musclehead: Iron Ascension

Week 3 Focus: Add intensity through EMOMs, time sets, and volume surges. Chase the pump. Crush weak points.

Monday – Chest & Back Volume Shock

• DB Flat Press – 4x12
• Machine Incline Press – 4x15 (30s rest)
• Pull-Ups – 4xAMRAP
• T-Bar Rows – 4x10
• Superset: Pec Deck + Lat Pulldown – 3x15
• 8-min EMOM: 1 Pull-up + 1 Push-up (add 1 each round)

Tuesday – Legs (The Grinder)

• Front Squats – 4x8
• DB Walking Lunges – 3x20 steps
• Leg Press – 3x20
• Leg Curl Machine – 3x15
• Seated Calf Raises – 4x15
• Weighted Plank – 3x45s

Wednesday – Arms & Abs Annihilation

• Barbell Curls + Skullcrushers Superset – 4x10
• Rope Hammer Curl + Cable Overhead Triceps – 3x12
• Face Pulls – 3x20
• Hanging Knee Raises – 3x15
• Ab Wheel – 3x12

Thursday – Back Thickness Reloaded

• Rack Pulls – 4x6
• Bent-Over Rows – 4x10
• DB Shrugs – 4x15
• Wide Grip Pull-ups – 4xAMRAP
• Reverse Hypers – 3x20

Friday – Shoulders (3D Growth)

• Military Press – 4x10
• Lateral Raise Machine – 3x15
• Rear Delt Fly – 3x15
• Upright Rows – 3x12
• DB Front Raise – 2x20

Saturday – Hamstrings & Calves (Posterior Chain Protocol)

• Romanian Deadlifts – 4x10
• Glute Ham Raises – 3x10
• Cable Pull-Throughs – 3x15
• Standing Calf Raise – 3x25
• Seated Calf Raise – 4x20

Sunday – Rest or Active Walk/Stretch

🟡 TRACK 2 – The Comeback Dad: Iron Ascension

Week 3 Focus: Higher density, lower rest, more reps. You’re in and out in 45. No fluff. All business.

Monday – Upper Push + Core

• Incline DB Press – 4x10
• Seated Arnold Press – 3x12
• Dips – 3xAMRAP
• DB Lateral Raise – 3x15
• Russian Twists – 3x20

Tuesday – Lower (Efficient Burn)

• Trap Bar Deadlifts – 4x6
• Goblet Squats – 3x15
• Hamstring Curls – 3x12
• Glute Bridges – 3x15
• Plank with Reach – 2x30s

Wednesday – Optional Recovery Walk / Foam Roll

Thursday – Upper Pull + HIIT Finisher

• Pull-Ups – 4xAMRAP
• One-Arm DB Rows – 4x10
• Resistance Band Face Pull – 3x20
• EZ Bar Curls – 3x12
• Assault Bike: 10 min HIIT (20s sprint / 40s cruise)

Friday – Legs + Core

• Goblet Squat – 4x12
• Step-Ups – 3x12/leg
• Walking Lunges – 2x20
• Side Plank – 2x30s/side
• Hanging Leg Raise – 3x15

Saturday/Sunday – Optional Hike or Golf ⛳️

🟢 TRACK 3 – The Hungry Rookie: Grit Rising

Week 3 Focus: Add complexity. Maintain form. Move confidently.

Monday – Full Body Strength

• Goblet Squats – 4x10
• Incline Push-Ups – 4x12
• Resistance Band Rows – 3x15
• Planks – 3x30s
• Jump Rope – 3x30s

Wednesday – Full Body Hypertrophy

• DB Romanian Deadlifts – 3x12
• Seated Machine Chest Press – 3x10
• Cable Curls – 2x15
• Bird Dogs – 2x12/side
• Wall Sit – 2x30s

Friday – Circuit of Fire (3 rounds)

• Bodyweight Squats – 15
• Bench Dips – 10
• Mountain Climbers – 20/side
• DB Rows – 12
• Crunches – 20

Weekend – Optional: Walk, Stretch, or Repeat a Favorite Day

💬 PRO TIP:

If you’re not logging your reps, you’re just guessing. And guessing doesn’t get gains.

Stay consistent. Stay sharp. Phase 4 will test what you’ve built.