# Day 3: Bench / Squat

Bench Press · Squat · Lat Pulldown (Wide-Grip)

## Tier 1

- 5 × 3 Bench Press - Barbell _(Stage 1: 5×3+. Add 5 lb each workout.)_

## Tier 2

- 3 × 10 Squat - Barbell _(Stage 1: 3×10. Add 10 lb each workout.)_

## Tier 3

- 3 × 15 Lat Pulldown (Wide-Grip) - Cable _(3×15+. Add weight when you hit 25 on AMRAP.)_