Week 3 of 6 · Ignite: Foundations
Build
New exercises enter the program. Barbells replace dumbbells on main lifts. More complex movements, heavier loads, longer cardio. Your body adapted in Weeks 1 and 2 — now you use that adaptation.
New exercises
Barbells introduced
8 intervals
Go heavier
4 sets
Day 1 · Strength
Upper Body
Barbell bench press and barbell row replace DBs. Skull crushers introduced.
Push · Pull · 4 Sets · 8–10 Reps · Barbell Introduced
💡
Week 3 — barbells enter
The main lifts move to barbell this week. Start lighter than you think — the bar behaves differently than dumbbells. Learn the pattern first, then load it.
Main Lifts — 4 sets · 8–10 reps · 75 sec rest
Barbell Bench Press
4 sets · 8–10 reps
Bar to chest, press up explosively. Control the descent — 3 counts down.
⭐ Start with just the bar or very light to learn the barbell path.
Barbell Row
4 sets · 8–10 reps
Hinge forward, pull bar to lower chest. Drive elbows back. Full stretch at bottom.
Arnold Press
4 sets · 10 reps
Start with palms facing you, rotate as you press up. Hits all three shoulder heads.
Pull-Up or Assisted Pull-Up
4 sets · 8 reps
Full hang to chin over bar. Assisted machine or band if needed.
⭐ This replaces lat pulldown. If full pull-up is too hard, use the assisted machine.
Superset Finish — 3 rounds · 60 sec rest after each pair
↕ Superset
Skull Crusher
10 reps · EZ bar or DBs
Lower bar or DBs to forehead. Extend back up.
Hammer Curl
10 reps · neutral grip DBs
Elbows stay at sides. Slow eccentric.
Home Upper — 4 sets each
Push-Up to Failure
4 sets · max reps
Full push-up. Go to failure each set. Track your numbers.
DB Row
4 sets · 10–12 reps each
Heavier than Week 2. Drive elbow to hip.
Arnold Press
4 sets · 10 reps
Rotate palms as you press. Add weight from Week 2.
Towel Row (table edge)
4 sets · 10 reps
Lie under a sturdy table, grip edge, pull chest to table. Like a row.
Finisher — 3 rounds
↕ Superset
DB Overhead Tricep Extension
10 reps
Hammer Curl
10 reps each arm
Bodyweight Upper — 4 rounds · more volume
Wide Push-Up
10–15 reps
Standard Push-Up
10–15 reps
Close-Grip Push-Up
10–15 reps
All three in a row — that's one round.
Chair Dip
12 reps
Pike Push-Up
10 reps
Superman Hold
15 reps · 2 sec hold
Day 2 · Cardio
Interval Run
8 rounds. Recovery drops to 60 seconds. This is the first real push.
8 Rounds · 1 min hard / 60 sec easy · ~32 min
💡
Week 3 — real intervals
Recovery is now equal to work: 1 minute hard, 1 minute easy. Eight rounds. This is where interval training starts to build real cardiovascular fitness.
Easy walk or jog warm-up
8 min
Hard effort — strong run
1 min
Easy jog recovery
60 sec
Repeat × 8 rounds
16 min
Cool-down walk
5 min
Week 3 Pacing
Hard effort should feel like an 8 out of 10. You can speak only a word or two. Recovery jog is truly easy — bring heart rate back before the next effort.
March warm-up
5 min
High knees or jumping jacks — hard
45 sec
Slow march — recovery
60 sec
Repeat × 8 rounds
14 min
Cool-down + stretch
5 min
Easy walk warm-up
8 min
Strong run or fast walk
1 min
Easy walk or jog
60 sec
Repeat × 8 rounds
16 min
Cool-down walk
5 min
Day 3
Rest & Recover
🌿
Rest is where progress lives.
You showed up twice. Let the adaptation happen today.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs using the protein and nutrients you eat today.
😴 Sleep
— 7–9 hours. The most powerful recovery tool available.
Day 4 · Strength
Lower Body
Quad dominant. Barbell back squat introduced. Bulgarian split squat replaces lunge.
Quad Dominant · 4 Sets · 10 Reps · Barbell + Complex Movements
💡
Week 3 — new movements
Barbell back squat enters this week. Start lighter than you think. Bulgarian split squats also introduced — they're hard. Bodyweight first.
Quad Focus — 4 sets · 10 reps · 75 sec rest
Barbell Back Squat
4 sets · 10 reps
Bar across upper back, feet shoulder-width. Drive knees out. Depth to parallel or below.
⭐ Start with empty bar or 45 lbs. Learn the bar position before loading.
Bulgarian Split Squat
4 sets · 8 reps each leg
Rear foot elevated on bench. Front foot forward. Lower back knee toward floor.
⭐ Bodyweight first. This is the hardest exercise of Week 3. Take your time.
Leg Press + Pause
4 sets · 10 reps
Add weight from Week 2. Pause 1 second at bottom before pressing.
Step-Up
4 sets · 10 reps each
Hold DBs. Drive through heel. Full hip extension at top.
Seated Calf Raise
4 sets · 15 reps
Machine or DB on knees. Full range. Slow eccentric.
Home Quad Focus — 4 sets each
Slow Squat (4-count down)
4 sets · 10 reps
Lower for 4 seconds. Pause 1 sec. Stand. No weight needed — time under tension does the work.
Bulgarian Split Squat
4 sets · 8 reps each
Rear foot on couch or chair. Bodyweight first.
⭐ These are brutal. That is normal. Shorter range of motion is fine while learning.
Step-Up (chair)
4 sets · 10 reps each
Hold DBs if available. Drive through heel.
Wall Sit Pulse
4 sets · 20 pulses
Small pulses at the bottom of wall sit position. Quad burn.
Travel Quad Circuit — 4 rounds
Jump Squat or Slow Squat
12 reps
Jump for power. Or 4-count slow squat for control.
Bulgarian Split Squat (on bench)
8 reps each
Find a bench, chair, or step. Bodyweight.
Step-Up
10 reps each leg
Park bench or outdoor steps.
Single Leg Calf Raise
15 reps each
Stand on one foot. Use wall for balance.
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
💡
On the mat today
Notice how your body moves differently than Week 1. That is real progress.
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 5
10 min · Building heat and rhythm.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Half Moon.
06
Hip Opening
7 min · Pigeon, Lizard, Figure Four. Hold each side fully.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
40 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 40 Minutes · Conversational Pace
💡
What is Zone 2?
60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up
5 min
Zone 2 easy jog or walk
30 min
Cool-down walk
5 min
Zone 2 Check
Full sentence test. If you can't speak comfortably — slow down. Week 3 target: 40 minutes.
March warm-up
5 min
Steady low-impact cardio — step jacks or march
30 min
Cool-down stretch
5 min
Home Option
Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.
Easy walk warm-up
5 min
Brisk walk or easy jog
30 min
Cool-down walk + stretch
5 min
Travel note
City walking at a brisk pace counts. Let the environment be your treadmill.
Day 7 · Strength
Glute & Hamstring
Posterior chain. Barbell hip thrust and barbell RDL introduced. Slow eccentrics.
Glute & Hamstring Dominant · 4 Sets · 10 Reps · Barbell Introduced
💡
Week 3 posterior chain
Barbell hip thrust enters this week — the most effective glute exercise in the program. Also introducing slow eccentric hamstring curls: 3-count lower. This is where real strength is built.
Posterior Chain — 4 sets · 10 reps · 75 sec rest
Barbell Hip Thrust
4 sets · 10 reps
Bar across hips, back on bench, feet flat. Drive hips up. Squeeze hard at top.
⭐ Start with 45 lb bar. The setup matters — take time to position correctly.
Romanian Deadlift (Barbell)
4 sets · 10 reps
Barbell replaces DBs. Hinge. Bar stays close to legs. Feel hamstring stretch.
Good Morning (bar)
4 sets · 10 reps
Bar across upper back. Hinge at hips. Back flat. Hamstrings fully load.
Hamstring Curl + Slow Eccentric
4 sets · 10 reps
Add weight. 1 count curl up, 3 counts lower. The eccentric builds most strength.
Cable Kickback + Abduction
4 sets · 10 reps each
Kickback then abduct at top. Full glute activation.
Home Posterior Chain — 4 sets each
Hip Thrust (feet on couch)
4 sets · 12 reps
Feet elevated. Full range. Drive hips up high. Place heavy DB on hips.
Single Leg RDL
4 sets · 10 reps each
Add more weight than Week 2.
Good Morning (bodyweight)
4 sets · 12 reps
Slow and controlled. Feel every rep.
Hamstring Curl (slider or towel)
4 sets · 10 reps
On floor. Feet on towel or sliders. Drive heels in to curl.
⭐ New exercise. Challenging — use small range of motion at first.
Travel Posterior Chain — 4 rounds
Single Leg Hip Thrust (on bench)
10 reps each
Elevated feet, single leg. Hardest version yet.
Good Morning
15 reps
Hands behind head. Hip hinge.
Nordic Curl Attempt
5–8 reps
Anchor feet under something heavy. Lower slowly. Use hands to return.
⭐ Very hard. Use full hand support at first.
Banded Clamshell (or no band)
15 reps each side
On side. Knees bent. Open top knee like a clamshell.
