Скачать или смотреть Workout of the Week 63: 3-Day Undulating Strength & Size Workout

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Welcome to Workout of the Week #63!
This week’s training program is a three-day undulating strength and size workout designed to help you get stronger and build muscle mass efficiently.

“Undulating” simply means varying reps, sets, and intensity throughout the week — so you’ll train with heavy loads for strength, moderate loads for power, and lighter loads for hypertrophy. The result: balanced athletic development that enhances both strength and size.

🎯 Training Goal

Develop maximum strength and hypertrophy

Train across different intensity zones to optimize adaptations

Combine simplicity and sophistication through fundamental movement patterns

⚙️ Training Variables

Intensity: 65–92.5% of 1RM

Repetitions: 2–12 reps

Effort: Near maximum to maximum

Split: 3 sessions per week (full-body)

Structure: Station training with complexes

🏋️ Program Overview

Workout 1 – Maximum Strength Focus

Complex 1: Squat + Upper Body Pull

Complex 2: Deadlift + Upper Body Push

Complex 3: Single-Leg Press + Vertical Push
→ 3x4 @ 87.5% (RPE 9)

Workout 2 – Moderate Intensity & Volume

Back Squat + Pull-Up

Trap Bar Deadlift + DB Incline Bench Press

Split Squat + Upright Row
→ 3x7 @ 75% (RPE 9)

Workout 3 – Hypertrophy Focus

Belt Squat (or Leg Press) + DB Row

RDL + Dips

Bulgarian Split Squat + DB Shoulder Press
→ 3x12 @ 65% (RPE 9)

Rest: 2 min within complexes / 4 min between complexes

📄 Download & Membership

Download the free PDF for this workout to access:
✅ Full program overview
✅ Exercise glossary
✅ Testimonials from athletes & coaches

Join the membership for:
🏋️‍♂️ The full 4-week periodized version of this program
📚 Access to all 63 four-week training programs — covering strength, size, power, and strength endurance

👉 Access the membership: https://christianbosse.com/product/me...

🚀 Next Steps

1️⃣ Download the PDF
2️⃣ Join the Membership
3️⃣ Like, Subscribe & Turn on Notifications

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