CoachCMFit
BLOCK 3
The Challenge Phase
Show What You Built
Where You Are Now
Two months ago you walked into the gym with no real plan. Look at where you are now.
140.9
Current Weight
−14.1 LBS
130
Goal Weight
10.9 LBS TO GO
What You're Lifting Now
Squat
60
›
125 lbs
Deadlift
0
›
155 lbs
Hip Thrust
140
›
180 lbs
RDL
0
›
115 lbs
Bench (DB)
15s
›
25s
Shoulder Press
15s
›
55 lbs (BB)
Row
0
›
75 lbs
Your body weight is going down and every lift in the program is going up. That is body recomposition. Most people lose weight by losing muscle. You are losing fat and building muscle at the same time. That is the hardest combination in fitness, and you are doing it.
What Is Block 3
Block 1 built the habit. Block 2 built the strength. Block 3 is where you prove it.
This is the heaviest block of the cycle. The reps drop. The weights climb. Every anchor lift gets one more working set. The final week ends with a max effort set on every big lift, where you push as far as you can on the last set before form breaks. We use that data to build the next block on top of it.
The Promise
By the end of Week 12 you will be repping weights you couldn't budge in February. And we are taking the AFTER photo. Front and side. Side by side with your Day 1 photo. That is the moment this whole cycle was built for.
What Changed
Training
Rep range
6-10 (was 8-12)
Intensity
75-85% of your max
Sets on anchors
4 (was 3)
Tempo
2s down, explode up
Final week
AMRAP last set on anchors
New exercises
6 swapped in
Nutrition
Daily calories
1,450 (no change)
Why no change
It's working
Target loss
0.5-1 lb/week
Block 2 actual
0.75 lb/week
What You're About to Prove
The next 4 weeks are the climax of this cycle. This is where the work pays off.
- Your numbers will jump. Squats over 130. Deadlifts over 170. Heavier than anything you've done. The bar is going to feel like it's yours.
- Your shape changes for real. Heavy compound lifting at 75-85% is what shapes a body. You'll see it in your shoulders, your arms, your legs, your back.
- Your confidence becomes obvious. Walking into the gym, loading the bar, knowing exactly what to do. People notice it. You notice it.
- You finish the cut. 11 more pounds at this pace puts you at goal weight by July. You finish what you started.
- You unlock something. By the end of this block, you're 1 cycle from the Intermediate strength milestone. The level where you can walk into any gym, anywhere, and handle yourself.
The Hard Truth
This block is harder than the last one. That's the point.
- The weights will be heavy. Not "feels heavy." Actually heavy. You'll need every bit of warm-up, brace, and focus you've built.
- Form first, always. Stop one rep before form breaks down. Do not chase reps with bad form. The number on the bar means nothing if your back is rounding.
- Log every set. Every weight, every rep. The Block 4 program gets built on these numbers. If you don't log it, it didn't happen.
- Sleep matters more now. Heavy weights need recovery. 7+ hours. Magnesium before bed if you can.
- Don't skip cardio. Mon through Fri, 20 minutes. The fat loss only finishes if the cardio stays in.
Your Week
Weekly Schedule
Monday
Lower A (Quads)
Tuesday
Push (Chest, Shoulders, Biceps)
Wednesday
Pull (Back, Deadlift, Triceps)
Thursday
Lower B (Posterior + Single Leg)
Friday
Push (same as Tue)
Saturday
Pull (same as Wed)
Sunday
Rest
WEEK 4 IS TEST WEEK
Last set of every anchor lift is AMRAP. Push as far as you can with clean form. AFTER photo at the end of the week.
Before You Start
Your workout link is the same as Block 2. The program inside has been replaced with Block 3. Clear your tracking grid so you start clean.
- Open your workout plan (link below)
- Scroll all the way to the bottom past the last exercise
- Tap "Reset All Data"
- Tap "OK" to confirm
- Done. All grids are empty and ready for Block 3
Your Block 2 numbers are saved on the coach side. Resetting only clears the input grids on your phone so you have a clean view for the new block.
How to Use Your Plan
- Workout plan: Tap any day (Mon-Sat). The "Targets" box at the top of each day tells you where to start and where to climb. Do the warm-up first, then the main lifts in order. Log weight and reps after every set.
- Anchor lifts have a brighter tag on the card. These are the heavy ones. 4 working sets on the top compound. Take the full 90 seconds rest between sets.
- Supersets get 60 seconds rest between rounds. Move with intent.
- Nutrition plan: Same as Block 2. Pick A, B, or C per meal. 1,450 a day.
- Weight log: Same scale, every morning. Log it in the workout page. Mon to Mon, not day to day.
- Photos: Take a Day 1 (Block 3) photo this week. Front and side. Same lighting. We compare it to the AFTER photo at end of Week 12.
Questions?
Text me anytime. This block is harder than the last one and that's expected. If something feels off, a weight feels too heavy, or you have a question about a movement, send the message. That's what I'm here for.