To Failure 3

by Nate Floress (Captain Doober)

1 athletes joined

Program Description

Quick 4 week cut with focus on abdominal and pull ups, supported by heavy weight standard exercises.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 18, 2025 05:56
Last Edited
Mar 18, 2025 06:30

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Pull-Up (Bodyweight)

1

RPE 10

2

Deadlift (Barbell)

1

1

RPE 6

RPE 10

3

Plank

1

1

RPE 6

RPE 10

4

Ab Wheel

1

1

RPE 6

RPE 10

5

Standing Calf Raise

1

1

RPE 7

RPE 10

Day 1

1

Pull-Up (Bodyweight)

1

RPE 10

2

Deadlift (Barbell)

1

1

RPE 6

RPE 10

3

Plank

1

1

RPE 6

RPE 10

4

Ab Wheel

1

1

RPE 6

RPE 10

5

Standing Calf Raise

1

1

RPE 7

RPE 10

Day 1

1

Pull-Up (Bodyweight)

1

RPE 10

2

Deadlift (Barbell)

1

1

RPE 6

RPE 10

3

Plank

1

1

RPE 6

RPE 10

4

Ab Wheel

1

1

RPE 6

RPE 10

5

Standing Calf Raise

1

1

RPE 7

RPE 10

Day 1

1

Pull-Up (Bodyweight)

1

RPE 10

2

Deadlift (Barbell)

1

1

RPE 6

RPE 10

3

Plank

1

1

RPE 6

RPE 10

4

Ab Wheel

1

1

RPE 6

RPE 10

5

Standing Calf Raise

1

1

RPE 7

RPE 10

Day 2

1

Pull-Up (Bodyweight)

1

RPE 10

2

Decline Sit Up (Bodyweight)

1

1

RPE 6

RPE 10

3

Bench Press (Barbell)

1

1

RPE 6

RPE 10

4

Shoulder Press

1

1

RPE 6

RPE 10

5

100m Sprint

1

1

1

RPE 9

RPE 9.5

RPE 10

Day 2

1

Pull-Up (Bodyweight)

1

RPE 10

2

Decline Sit Up (Bodyweight)

1

1

RPE 6

RPE 10

3

Bench Press (Barbell)

1

1

RPE 6

RPE 10

4

Shoulder Press

1

1

RPE 6

RPE 10

5

100m Sprint

1

1

1

RPE 9

RPE 9.5

RPE 10

Day 2

1

Pull-Up (Bodyweight)

1

RPE 10

2

Decline Sit Up (Bodyweight)

1

1

RPE 6

RPE 10

3

Bench Press (Barbell)

1

1

RPE 6

RPE 10

4

Shoulder Press

1

1

RPE 6

RPE 10

5

100m Sprint

1

1

1

RPE 9

RPE 9.5

RPE 10

Day 2

1

Pull-Up (Bodyweight)

1

RPE 10

2

Decline Sit Up (Bodyweight)

1

1

RPE 6

RPE 10

3

Bench Press (Barbell)

1

1

RPE 6

RPE 10

4

Shoulder Press

1

1

RPE 6

RPE 10

5

100m Sprint

1

1

1

RPE 9

RPE 9.5

RPE 10

Day 3

1

Pull-Up (Bodyweight)

1

RPE 10

2

Yoke Carry

1

1

RPE 6

RPE 10

3

Prowler Push

3

RPE 10

4

Hanging Leg Raise

1

1

RPE 6

RPE 10

Day 3

1

Pull-Up (Bodyweight)

1

RPE 10

2

Yoke Carry

1

1

RPE 6

RPE 10

3

Prowler Push

3

RPE 10

4

Hanging Leg Raise

1

1

RPE 6

RPE 10

Day 3

1

Pull-Up (Bodyweight)

1

RPE 10

2

Yoke Carry

1

1

RPE 6

RPE 10

3

Prowler Push

3

RPE 10

4

Hanging Leg Raise

1

1

RPE 6

RPE 10

Day 3

1

Pull-Up (Bodyweight)

1

RPE 10

2

Yoke Carry

1

1

RPE 6

RPE 10

3

Prowler Push

3

RPE 10

4

Hanging Leg Raise

1

1

RPE 6

RPE 10

Day 4

1

Pull-Up (Bodyweight)

1

RPE 10

2

Dip (Bodyweight)

1

1

RPE 6

RPE 10

3

Tricep Extension (Cable)

1

1

RPE 6

RPE 10

4

Russian Twist (Dumbbell)

1

1

RPE 6

RPE 10

5

Reverse Abs Crunch (Bodyweight)

1

1

RPE 6

RPE 10

Day 4

1

Pull-Up (Bodyweight)

1

RPE 10

2

Dip (Bodyweight)

1

1

RPE 6

RPE 10

3

Tricep Extension (Cable)

1

1

RPE 6

RPE 10

4

Russian Twist (Dumbbell)

1

1

RPE 6

RPE 10

5

Reverse Abs Crunch (Bodyweight)

1

1

RPE 6

RPE 10

Day 4

1

Pull-Up (Bodyweight)

1

RPE 10

2

Dip (Bodyweight)

1

1

RPE 6

RPE 10

3

Tricep Extension (Cable)

1

1

RPE 6

RPE 10

4

Russian Twist (Dumbbell)

1

1

RPE 6

RPE 10

5

Reverse Abs Crunch (Bodyweight)

1

1

RPE 6

RPE 10

Day 4

1

Pull-Up (Bodyweight)

1

RPE 10

2

Dip (Bodyweight)

1

1

RPE 6

RPE 10

3

Tricep Extension (Cable)

1

1

RPE 6

RPE 10

4

Russian Twist (Dumbbell)

1

1

RPE 6

RPE 10

5

Reverse Abs Crunch (Bodyweight)

1

1

RPE 6

RPE 10

Day 1

1

Pull-Up (Bodyweight)

1 Set

@10

2

Deadlift (Barbell)

1 Set

1 Set

@6

@10

3

Plank

1 Set

1 Set

@6

@10

4

Ab Wheel

1 Set

1 Set

@6

@10

5

Standing Calf Raise

1 Set

1 Set

@7

@10

Day 2

1

Pull-Up (Bodyweight)

1 Set

@10

2

Decline Sit Up (Bodyweight)

1 Set

1 Set

@6

@10

3

Bench Press (Barbell)

1 Set

1 Set

@6

@10

4

Shoulder Press

1 Set

1 Set

@6

@10

5

100m Sprint

1 Set

1 Set

1 Set

@9

@9.5

@10

Day 3

1

Pull-Up (Bodyweight)

1 Set

@10

2

Yoke Carry

1 Set

1 Set

@6

@10

3

Prowler Push

3 Sets

@10

4

Hanging Leg Raise

1 Set

1 Set

@6

@10

Day 4

1

Pull-Up (Bodyweight)

1 Set

@10

2

Dip (Bodyweight)

1 Set

1 Set

@6

@10

3

Tricep Extension (Cable)

1 Set

1 Set

@6

@10

4

Russian Twist (Dumbbell)

1 Set

1 Set

@6

@10

5

Reverse Abs Crunch (Bodyweight)

1 Set

1 Set

@6

@10