<p>This is my 3rd week of a plan I started on <code>2022-10-3</code>.</p>
<h2>Week 3</h2>
<h3>2022-10-17</h3>
<table>
<thead>
<tr>
<th>DAY 9</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>SQUAT</td>
<td>1</td>
<td>5</td>
<td>315</td>
<td>1575</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>5</td>
<td>290</td>
<td>4350</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>155</td>
<td>930</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>145</td>
<td>870</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>2</td>
<td>9</td>
<td>135</td>
<td>2430</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>3</td>
<td>10</td>
<td>360</td>
<td>10800</td>
</tr>
<tr>
<td>WEIGHTED WIDE GRIP PULL-UPS</td>
<td>3</td>
<td>8</td>
<td>50</td>
<td>1200</td>
</tr>
<tr>
<td>FACE PULLS</td>
<td>3</td>
<td>12</td>
<td>35</td>
<td>1260</td>
</tr>
<tr>
<td>HANGING LEG RAISES</td>
<td>3</td>
<td>8</td>
<td>-</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-10-18</h3>
<p>Simple &#x26; Sinister with 26kg</p>
<table>
<thead>
<tr>
<th>DAY 10</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>1 ARM KB SWINGS</td>
<td>5</td>
<td>10</td>
<td>52</td>
<td>2600</td>
</tr>
<tr>
<td>GET-UPS EA SIDE</td>
<td>1</td>
<td>5</td>
<td>52</td>
<td>260</td>
</tr>
</tbody>
</table>
<h3>2022-10-19</h3>
<table>
<thead>
<tr>
<th>DAY 11</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>RUNNING</td>
<td></td>
<td></td>
<td></td>
<td>1.5 MI</td>
</tr>
</tbody>
</table>
<h3>2022-10-20</h3>
<table>
<thead>
<tr>
<th>DAY 12</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>1</td>
<td>3</td>
<td>245</td>
<td>735</td>
</tr>
<tr>
<td>FRONT SQUAT</td>
<td>3</td>
<td>3</td>
<td>225</td>
<td>2025</td>
</tr>
<tr>
<td>BENCH PRESS TEMPO</td>
<td>5</td>
<td>5</td>
<td>185</td>
<td>4625</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>1</td>
<td>5</td>
<td>90</td>
<td>450</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>3</td>
<td>5</td>
<td>70</td>
<td>1050</td>
</tr>
<tr>
<td>WEIGHTED WIDE GRIP PULL-UPS</td>
<td>5</td>
<td>5</td>
<td>50</td>
<td>1250</td>
</tr>
</tbody>
</table>

DAY 9	SETS	REPS	WEIGHT	DAILY VOLUME
SQUAT	1	5	315	1575
SQUAT	3	5	290	4350
INCLINE BENCH PRESS	1	6	155	930
INCLINE BENCH PRESS	1	6	145	870
INCLINE BENCH PRESS	2	9	135	2430
LEG PRESS	3	10	360	10800
WEIGHTED WIDE GRIP PULL-UPS	3	8	50	1200
FACE PULLS	3	12	35	1260
HANGING LEG RAISES	3	8	-	-

DAY 12	SETS	REPS	WEIGHT	DAILY VOLUME
FRONT SQUAT	1	3	245	735
FRONT SQUAT	3	3	225	2025
BENCH PRESS TEMPO	5	5	185	4625
WEIGHTED DIPS	1	5	90	450
WEIGHTED DIPS	3	5	70	1050
WEIGHTED WIDE GRIP PULL-UPS	5	5	50	1250

A 12-week Fitness Plan - Week 3

Week 3

2022-10-17

2022-10-18

2022-10-19

2022-10-20