Challenge #3 is an intense 14 week program with high volume reps to increase hypertrophy and push your endurance by completing a marathon. If you have been keeping up with the program to this point you should have the upper body strength now to do a pull up. On that note we have added an additional superset PDB (Pull Ups, Box Dips, Hip Bridge). Day 5 is now a rest day to recover for long runs. Remember to take breaks when you need to. It’s mind over matter at this point, you got this!!
Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 3 Sets 2 Sets 3 Superset Reps Reps Reps Reps Pushup 20 70 80 70 Walking Burpee 20 70 80 70 Squat 20 70 80 70 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Pull Ups 5 5 5 5 Bench Dips 10 10 10 10 Hip Bridge 10 10 10 10 Run (Miles)3 5 4 13
Week 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 3 Sets 2 Sets 3 Superset Reps Reps Reps Reps Pushup 20 70 80 70 Walking Burpee 20 70 80 70 Squat 20 70 80 70 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pull Ups 5 5 5 5 Bench Dips 10 10 10 10 Hip Bridge 10 10 10 10 Run (Miles)3 6 4 15
Week 3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pushup 80 80 80 80 Walking Burpee 80 80 80 80 Squat 80 80 80 80 Sets 3 Sets 3 Sets 3 Sets 3 Superset Reps Reps Reps Reps Pull Ups 5 5 5 5 Bench Dips 10 10 10 10 Hip Bridge 20 20 20 20 Run (Miles)4 6 4 16
Week 4
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pushup 80 80 80 80 Walking Burpee 80 80 80 80 Squat 80 80 80 80 Sets 3 Sets 3 Sets 3 Sets 3 Superset Reps Reps Reps Reps Pull Ups 6 6 6 6 Bench Dips 10 10 10 10 Hip Bridge 30 30 30 30 Run (Miles)5 6 5 13
Week 5
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Superset Reps Reps Reps Reps Pushup 60 30 60 30 Walking Burpee 60 30 60 30 Squat 60 30 60 30 Superset Pull Ups 9 9 9 9 Bench Dips 10 10 10 10 Hip Bridge 90 90 90 90 Run (Miles)5 7 4 16
Week 6
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pushup 90 90 90 90 Walking Burpee 90 90 90 90 Squat 90 90 90 90 Superset Pull Ups 9 9 9 9 Bench Dips 10 10 10 10 Hip Bridge 90 90 90 90 Run (Miles)6 7 4 18
Week 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 3 Sets 2 Sets 3 Superset Reps Reps Reps Reps Pushup 30 90 100 90 Walking Burpee 30 90 100 90 Squat 30 90 100 90 Superset Pull Ups 3 9 20 9 Bench Dips 10 10 10 10 Hip Bridge 30 90 100 90 Run (Miles)6 8 4 14
Week 8
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Superset Reps Reps Reps Reps Pushup 70 30 70 30 Walking Burpee 70 30 70 30 Squat 70 30 70 30 Superset Pull Ups 7 3 7 3 Bench Dips 10 10 10 10 Hip Bridge 70 30 70 30 Run (Miles)5 8 4 18
Week 9
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pushup 100 100 100 100 Walking Burpee 100 100 100 100 Squat 100 100 100 100 Superset Pull Ups 10 10 10 10 Bench Dips 10 10 10 10 Hip Bridge 100 100 100 100 Run (Miles)5 9 4 13
Week 10
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 10 Sets 3 Sets 10 Sets 3 Superset Reps Reps Reps Reps Pushup 30 100 30 100 Walking Burpee 30 100 30 100 Squat 30 100 30 100 Superset Pull Ups 3 10 3 10 Bench Dips 10 10 10 10 Hip Bridge 30 100 30 100 Run (Miles)4 9 4 20
Week 11
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 10 Sets 4 Sets 10 Superset Reps Reps Reps Reps Pushup 75 30 75 30 Walking Burpee 75 30 75 30 Squat 75 30 75 30 Superset Pull Ups 7 3 7 3 Bench Dips 10 10 10 10 Hip Bridge 75 30 75 30 Run (Miles)4 8 4 13
Week 12
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Pushup 100 100 100 100 Walking Burpee 100 100 100 100 Squat 100 100 100 100 Superset Pull Ups 10 10 10 10 Bench Dips 10 10 10 10 Hip Bridge 100 100 100 100 Run (Miles)3 7 4 16
Week 13
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 5 Sets 3 Sets 5 Sets 3 Superset Reps Reps Reps Reps Pushup 30 100 30 100 Walking Burpee 30 100 30 100 Squat 30 100 30 100 Superset Pull Ups 3 10 3 10 Bench Dips 10 10 10 10 Hip Bridge 30 100 30 100 Run (Miles)3 6 4 10
Week 14
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 5 Sets 1 Sets 5 Superset Reps Reps Reps Reps Pushup 50 30 50 30 Walking Burpee 50 30 50 30 Squat 50 30 50 30 Superset Pull Ups 7 3 7 3 Bench Dips 10 10 10 10 Hip Bridge 75 30 75 30 Run (Miles)2 6 3 26
