Muscle factory Method Phase 3 marks Iron Ascension - where volume rises, weaknesses surface, and disciplined lifters separate themselves.
🧨 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. In other words, 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 Phase 3
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.
In conclusion. stay consistent. Stay sharp. Phase 4 will test what you’ve built. Need to remember what you did last week? Muscle Factory Method Phase 2 - Iron Reinforcement