Challenge 3

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 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 3Sets 2Sets 3
SupersetRepsRepsRepsReps
Pushup20708070
Walking Burpee20708070
Squat20708070
Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsReps
Pull Ups5555
Bench Dips10101010
Hip Bridge10101010
Run (Miles)35413

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 3Sets 2Sets 3
SupersetRepsRepsRepsReps
Pushup20708070
Walking Burpee20708070
Squat20708070
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pull Ups5555
Bench Dips10101010
Hip Bridge10101010
Run (Miles)36415

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pushup80808080
Walking Burpee80808080
Squat80808080
Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsReps
Pull Ups5555
Bench Dips10101010
Hip Bridge20202020
Run (Miles)46416

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pushup80808080
Walking Burpee80808080
Squat80808080
Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsReps
Pull Ups6666
Bench Dips10101010
Hip Bridge30303030
Run (Miles)56513

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 10Sets 4Sets 10
SupersetRepsRepsRepsReps
Pushup60306030
Walking Burpee60306030
Squat60306030
Superset
Pull Ups9999
Bench Dips10101010
Hip Bridge90909090
Run (Miles)57416

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pushup90909090
Walking Burpee90909090
Squat90909090
Superset
Pull Ups9999
Bench Dips10101010
Hip Bridge90909090
Run (Miles)67418

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 3Sets 2Sets 3
SupersetRepsRepsRepsReps
Pushup309010090
Walking Burpee309010090
Squat309010090
Superset
Pull Ups39209
Bench Dips10101010
Hip Bridge309010090
Run (Miles)68414

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 10Sets 4Sets 10
SupersetRepsRepsRepsReps
Pushup70307030
Walking Burpee70307030
Squat70307030
Superset
Pull Ups7373
Bench Dips10101010
Hip Bridge70307030
Run (Miles)58418

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pushup100100100100
Walking Burpee100100100100
Squat100100100100
Superset
Pull Ups10101010
Bench Dips10101010
Hip Bridge100100100100
Run (Miles)59413

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 3Sets 10Sets 3
SupersetRepsRepsRepsReps
Pushup3010030100
Walking Burpee3010030100
Squat3010030100
Superset
Pull Ups310310
Bench Dips10101010
Hip Bridge3010030100
Run (Miles)49420

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 10Sets 4Sets 10
SupersetRepsRepsRepsReps
Pushup75307530
Walking Burpee75307530
Squat75307530
Superset
Pull Ups7373
Bench Dips10101010
Hip Bridge75307530
Run (Miles)48413

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsReps
Pushup100100100100
Walking Burpee100100100100
Squat100100100100
Superset
Pull Ups10101010
Bench Dips10101010
Hip Bridge100100100100
Run (Miles)37416

Week 13

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 3Sets 5Sets 3
SupersetRepsRepsRepsReps
Pushup3010030100
Walking Burpee3010030100
Squat3010030100
Superset
Pull Ups310310
Bench Dips10101010
Hip Bridge3010030100
Run (Miles)36410

Week 14

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 5Sets 1Sets 5
SupersetRepsRepsRepsReps
Pushup50305030
Walking Burpee50305030
Squat50305030
Superset
Pull Ups7373
Bench Dips10101010
Hip Bridge75307530
Run (Miles)26326