It’s the beginning of Week 3, and you need to weigh yourself again. You’ll make an adjustment in calories based on how much weight you’ve lost.

And don’t forget to change this up at the beginning of each week. We are still roughly targeting macros in a 40-40-20 ratio of protein, carbs and dietary fats, but you will start to see a shift in the coming weeks. Take another look at my food calculator and sample daily diet for Week 3 to make sure you’re getting this crucial part of Project Inferno right.




You’ll also increase your cardio this week, adding 5 minutes to your morning cardio each day, which you’ll complete before eating your first whole food meal—but after you take in your pre-cardio Kaged Muscle supps (PurCaf Organic Caffeine, Clean Burn, Carnitine) and get in your Intra-cardio supps (Amino Synergy, Hydra-Charge) while you performing this cardio session. Then you’ll also add 5 minutes to your post-workout/evening cardio as well. That means this week you’ll be performing 45 minutes in the morning and 30 minutes later each day during Week 3.

Today, my chest workout will be about active recovery because I felt a minor strain in one of my pectorals muscles during last week’s chest workout. I can tell that it’s better to train this muscle group lightly rather than not at all, based on the fact this is not a severe injury—just a tweak. Seated machine chest presses are great for pumping blood into the area to warm up and help prevent further injury while also promoting recovery from the injury. So that’s where this workout begins.

In addition, I’m including intensity techniques rather than using heavier weights. This will push blood into the area and help you keep growing or, at least, prevent you from taking a step back. For seated chest presses add in negatives and a rest-pause at the end of each rep for the last two sets. For the negatives, take about 5 seconds to allow the weight to lower to your chest for each rep. Then rest-pause for 1-2 seconds before pressing the weight up at your regular pace. Complete 10 reps using both techniques for 2 sets.

Next up is incline dumbbell presses. For this move I press the weights together and keep my chest pushed out. This keeps the chest muscles contracted throughout the full range of the reps. This is a good move to put near the end of your workout, but I’m placing it earlier because I really want to emphasize pumping my pectorals for injury recovery.

The most vulnerable training point for your chest is at the bottom where your chest is the most stretched. For the fourth move, I’m performing incline Smith machine presses with a rest-pause. Another advantage of this intensity technique is that you can set the machine so you aren’t going to a full stretch. Then, my last move for chest is an isolation move such as lying cable flyes. Cables keep tension on the muscle more than dumbbells. Involving a bench from different positions really helps you hit your chest from a variety of angles.

Next we’re going to hit calves with BFR/occlusion. As I mentioned before, wrap above the muscle group you’re training to about a 7 out of 10. For calves, you’ll wrap just below the knees. Remember that this blood-starving technique helps increase growth factors in the muscles you’re working, and it forces you to work the fast-twitch more than the slow-twitch fibers to create more of a pump without having to go really heavy.

The exercises you’ll use for calves are presses performed on a seated leg press machine, following by standing calves raises. You’ll use a light to moderate weight with high reps and short rest periods (about 30 seconds between sets). You’ll keep the bands on for both moves because we’re only performing 8-9 sets. Then, when you unwrap, you’ll feel a huge pump in your calves.


Download the Workout


Morning cardio



Perform 45 minutes before consuming food


Machine Chest Press 6 sets x 20 reps
2 sets x 10 reps
Incline close-grip dumbbell press 4 sets x 12 reps
Incline Smith machine press 4 Sets x 15 Reps
Lying cable flye 5 Sets x 15 Reps
Seated leg press calf press 4-5 Sets x 30 Reps
Standing Calf Raise 4 Sets x 20 Reps

Post-workout cardio



Perform 30 minutes immediately after weight-training or add this session later in the evening



I mentioned at the beginning of the program that you should use my workouts as an example of how to build yours after this 8-week program is over. I also said that you should be adaptable, learning to train instinctively based on how your body is working that day. Because I was working around a muscle strain, I made multiple changes to my workout. I trained with lighter weights and incorporated more intensity techniques to focus more on the pump. You don’t have to skip the gym because of a minor injury—you can train another body part or simply adjust the exercises, weights and intensity techniques.

Sign Up & Save