Gain Muscle During Week 3 of the 30-Day Shred Challenge

Welcome back to the 30-Day Shred Challenge! By now, you’re halfway through the program, and it’s time to dial things up a notch. Week 3 is all about progression, precision, and pushing your limits. 

If you’re here, you’re ready to take your fitness journey to the next level and gain muscle while continuing to shred fat. Let’s dive into the specifics of Week 3, including training tips, nutrition strategies, and a detailed breakdown of the back-day routine.

Why Week 3 is Crucial in the Shred Challenge

By the third week, your body has adapted to the intensity of the program, and you’re beginning to see and feel results. This is where we push harder, refine our approach, and maintain consistency. The soreness you felt in Week 1 should be more manageable now, but that doesn’t mean the challenge gets easier—it just means you’re stronger. To keep the momentum going:

1. Add More Sets: This week, we increase the volume by adding one set to the first strength exercise of each day.
2. Prioritize Nutrition: Hitting your calculated macros is more important than ever. Fueling your body with the right nutrients is key to building lean muscle.
3. Experiment with Meals: Make your food enjoyable and exciting. A boring diet is a quick way to lose motivation.

How to Gain Muscle

Training for Strength and Shred

To gain muscle during the shred challenge, you need a structured plan that combines strength training with high-intensity intervals. Here’s the breakdown of this week’s focus:

• Strength Training: Four dedicated strength days with exercises targeting different muscle groups.
• High-Intensity Intervals (HIIT): Short bursts of intense cardio to keep your heart rate up and your metabolism firing.
• Optional Day 5: This week’s optional workout is a HIIT session on the assault bike. It’s a killer workout for endurance and fat-burning.

Nutrition: Fuel for Growth

The role of nutrition cannot be overstated. This week, I challenge you to:

1. Hit Your Macros: If you haven’t calculated your macros yet, watch the Week 1 video for detailed instructions. Aim for a balance of protein, carbs, and fats to fuel your workouts and recovery.
2. Don’t Skip Meals: Four to five meals a day are non-negotiable. Skipping meals can lead to muscle loss and energy depletion.
3. Make It Fun: Spice up your meals and try new recipes. Healthy eating doesn’t have to be bland—find ways to enjoy the process.

Week 3 Training: Back and Back-Side Shoulders (Day 3 Breakdown)

Let’s take a closer look at Day 3, focused on back and back-side shoulders. This routine combines strength, endurance, and core stability to maximize results.

Warm-Up: Get Ready to Sweat

We start with a 5-minute jog on the treadmill to get the blood flowing and prepare the muscles for the workout. A proper warm-up reduces the risk of injury and improves overall performance.

Treadmill Sprints

Next, we move into 30-second sprints at maximum effort, followed by 30 seconds of rest. Repeat this for four rounds. The goal here is to push yourself to the limit—no 70% effort! Go all out to activate fast-twitch muscle fibers and boost your cardiovascular capacity.

Strength Training: Build Muscle with Focus

1. Pull-Ups (4 Sets of 8 Reps)

Pull-ups are the cornerstone of any back workout. They target the lats, traps, and rear delts while also engaging the core. If you’re struggling with pull-ups, use a resistance band or opt for a lat pull-down machine. Remember to maintain good form by keeping your shoulders down and your core braced.

2. Seated Cable Rows (4 Sets of 10 Reps)

This exercise emphasizes controlled movement. Focus on the three-part motion:

1. Lean forward slightly, keeping a neutral spine.
2. Squeeze your shoulder blades together.
3. Pull the weight towards your belly button.

Perform this in a fluid motion for maximum engagement.

Supersets: Combine Strength and Endurance

3. Lat Pull-Down + Dumbbell Rows (4 Rounds)

• Lat Pull-Down: Perform 15 reps, ensuring your shoulder blades are tucked and your chest is up.
• Dumbbell Rows: Complete 12 reps per arm. Keep your back flat and your movements controlled.

Rest for 90 seconds between rounds.

4. Straight Arm Pull-Down + High Row (4 Rounds)

• Straight Arm Pull-Down: Target the lats with 12 reps, focusing on pulling the bar towards your knees.
• High Row: Perform 12 reps, ensuring your elbows come out at a 90-degree angle.

Core Finisher: Hollow Holds (3-4 Sets)

End the session with hollow holds, an excellent core stabilizing exercise. Hold the position for:

• 30 seconds in the first two sets.
• 45 seconds in the final two sets.

Keep your lower back pressed into the floor, and your shoulder blades off the ground.

Key Tips to Stay on Track and Gain Muscle

1. Consistency Is Key: Don’t miss your workouts. If life gets in the way, make adjustments but stay consistent with your routine.
2. Listen to Your Body: Push yourself, but don’t compromise form or risk injury.
3. Progressive Overload: Increase the weight or reps gradually to challenge your muscles and promote growth.
4. Rest and Recovery: Take advantage of your two rest days to let your muscles recover and grow.

Nutrition Hacks to Support Your Shred Challenge

1. Protein-Packed Meals: Aim for lean protein sources like chicken, fish, eggs, or tofu in every meal.
2. Carbs for Energy: Focus on complex carbohydrates like sweet potatoes, quinoa, and oats to fuel your workouts.
3. Healthy Fats: Incorporate sources like avocado, olive oil, and nuts to support overall health and hormone production.
4. Stay Hydrated: Drink plenty of water throughout the day to optimize performance and recovery.

Why Week 3 Feels Different

By Week 3, you’ve likely started noticing changes in your strength, endurance, and body composition. Here’s what to expect:

• Improved Strength: You’re lifting heavier and completing more reps with better form.
• Enhanced Endurance: Cardio sessions feel more manageable as your cardiovascular fitness improves.
• Visible Results: Toned muscles and fat loss become more apparent if you’re consistent with training and nutrition.

The Final Stretch

With only one week to go, now is the time to double down on your efforts. Stay disciplined, stick to your nutrition plan, and give every workout your best effort. Remember, this challenge is not just about physical transformation—it’s about building habits that last beyond these 30 days.

Crush Week 3 of the Shred Challenge

Week 3 of the 30-Day Shred Challenge is all about building momentum and refining your routine. By combining targeted strength training with high-intensity intervals and smart nutrition, you’re well on your way to gain muscle and achieve a lean, toned physique. Push yourself this week, and you’ll be amazed at the progress you make.

As always, I’m here to guide you every step of the way. Let’s finish this challenge strong and celebrate the results together. Don’t forget to check out my app for detailed programs and meal ideas—and I’ll see you next week for the final stretch of the Shred Challenge!