Phase 3 — Intensity and Skill
Advanced progressions, circuit density, and skill work. By now you should have pull-ups. This phase introduces supersets and density blocks to push hypertrophy. Frequency: 5 days, with one active recovery day.
Phase 3: rest between supersets is 60–90s after completing both exercises. The density circuit on Fridays should feel uncomfortable — that's the stimulus for the week's final adaptation.
Week 12 Benchmark Tests
Max push-ups unbroken30+ (from ~12–15)
Max pull-ups8+ (from 0–2)
Plank hold2+ min (from ~30s)
Pistol squat1 full rep each side