In this week’s installment of the 30-Day Shred Challenge, we’re focusing on gaining muscle. This video, brought to you by Magnus Method, introduces some of the most effective muscle-building exercises. If you’re looking to get ripped and build lean muscle mass in just four weeks, then this is the challenge for you. In this third video of the series, Magnus discusses the progressions and workouts for week three, emphasizing the importance of proper nutrition and calculating macros. So if you’re ready to take your fitness journey to the next level, join Magnus and follow along with the 30-Day Shred Challenge.

As always, Magnus shares valuable tips and insights to help you maximize your results. He encourages you to make your meals more enjoyable and get creative with your food choices, because staying on track with a diet is easier when you’re eating delicious and enjoyable meals. With halfway through the challenge, you can expect to feel and see the changes if you’ve been dedicated and put in the work. So keep pushing, stay motivated, and don’t forget to subscribe and hit that like button for more amazing content from Magnus.

Week 3 Progressions

Welcome back to the third week of the 30-Day Shred Challenge! This week, we will focus on gaining muscle by incorporating some of the most effective muscle-building exercises. If you’re looking for daily fitness advice and inspiration, don’t forget to follow me on Instagram! Now, let’s dive into the progressions we will make in week three and what your back day workout will look like.

Adding one set to the first strength session

To continue challenging your muscles and promoting muscle growth, we will add one set to the first strength session of each day. This will increase the overall volume of your workout and help you push your limits.

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Optional day: HIIT training on the salt bike

In week three, we have an optional day dedicated to high-intensity interval training (HIIT) on the salt bike. HIIT is a great way to improve cardiovascular fitness while also burning calories. If you’re up for the challenge, give it a try and see how it complements your muscle-building journey.

Importance of nutrition and hitting calculated macros

As we progress through the challenge, it becomes even more crucial to prioritize your nutrition. Make sure you’re getting all your meals in and avoid skipping any. Aim for four to five meals every day to provide your body with the necessary fuel for muscle growth.

Additionally, hitting your calculated macros is essential. If you haven’t already calculated your macros, refer to my first video where I explain the process in detail. Proper nutrition, combined with the right macros, will support your muscle-building goals and aid in recovery.

Making meals more fun and enjoyable

While it’s important to stick to a clean and healthy diet, it doesn’t mean your meals have to be boring. I encourage you to get creative and make a few of your meals more fun. You can find inspiration on my Instagram or experiment with different flavors and spices to enhance the taste of your dishes. Enjoying your meals will make the entire process more sustainable and enjoyable in the long run.

Workout Routine

Let’s take a closer look at the workout routine for week three. Remember to warm up properly before each session to prepare your body for the upcoming exercises.

Warm up on the treadmill

Start your workout with a five-minute warm-up on the treadmill. Jogging at a moderate pace will help increase your heart rate and get your muscles ready for the following exercises.

Treadmill sprints

Following the warm-up, it’s time for treadmill sprints. This week, we will do 30 seconds of all-out effort sprinting, followed by a 30-second rest. Repeat this pattern for four rounds. Remember to give it your all and sprint at maximum intensity. Push yourself beyond your comfort zone.


Next up, we have pull-ups, a fantastic exercise for building upper body strength. Aim for eight reps for four rounds. If you’re unable to do a single pull-up, you can modify the exercise by performing lat pull-downs instead or using a resistance band to assist you. Adjust the assistance level as needed to challenge yourself.

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Seated cable row

The seated cable row is a three-part movement that targets your back muscles. Focus on maintaining proper form throughout the exercise. Start by leaning forward and then transition to a 90-degree angle. Squeeze your shoulder blades together, and finally, pull the weight towards your belly button. Complete ten reps for four rounds.

Lat pull down and dumbbell row superset

For the next superset, we will combine lat pull-downs and dumbbell rows. Perform 15 reps of lat pull-downs followed by 12 reps of dumbbell rows on each arm. Remember to maintain good form and engage your back muscles effectively. Complete four rounds of this superset, resting for 90 seconds to two minutes in between sets.

Straight arm pull down and high row superset

Continuing with the superset theme, we will move on to straight arm pull-downs and high rows. These exercises target different areas of your back, providing a well-rounded workout. Complete 12 reps of each exercise for four rounds. Rest for about 90 seconds in between sets.

Core exercise: hollow hold

To finish off your back day, we have a core exercise called the hollow hold. Lie on your back with your legs raised, pressing your lower back into the floor. Lift your shoulder blades off the ground and maintain this position for a specific duration. Start with 30 seconds for the first two sets and increase to 45 seconds for the last two sets. Rest for about 30 seconds in between sets.

Details for Each Exercise

Now that we have gone through the entire workout routine, let’s delve into the specific details of each exercise to ensure you perform them correctly and maximize their benefits.

Pull-ups progression options

If you’re struggling with pull-ups, don’t worry! There are several options to help you progress. Perform lat pull-downs as an alternative or use a resistance band by stepping on it and pulling yourself up. Jump up explosively and then lower yourself down slowly for the last few reps if you can do a few pull-ups. Remember to rest for 90 seconds to two minutes in between sets.

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Seated cable row technique

For the seated cable row, focus on maintaining an arched back and bracing your core. The movement consists of three parts: transitioning from a forward leaning position to a 90-degree angle, squeezing your shoulder blades together, and pulling the weight towards your belly button. Ensure a smooth and flowing motion, completing ten reps for four rounds.

Lat pull down and dumbbell row rep ranges

Perform 15 reps of lat pull-downs and 12 reps of dumbbell rows on each arm for four rounds. These exercises target different muscles in your back, providing an effective and balanced workout routine.

Straight arm pull down and high row technique

During the straight arm pull-down, make sure to lock out your elbows and pull your shoulder blades back while bringing the weight down towards the outside of your knees. For the high row, lower your shoulders and keep your elbows at a 90-degree angle. Find the angle that works best for you, ensuring you can complete 12 reps while feeling challenged.

Hollow hold variations

The hollow hold is a great exercise for engaging your core muscles. Start with two sets lasting 30 seconds and progress to two sets lasting 45 seconds. Rest for about 30 seconds in between sets. Focus on pressing your lower back into the floor and lifting your shoulder blades off the ground to maintain proper form.

Importance of Intensity

Throughout this challenge, it’s crucial to prioritize intensity in your workouts. This means pushing yourself to give it your all in every exercise and set. Whether it’s running sprints on the treadmill or completing pull-ups, aim to challenge and surpass your limits. By consistently increasing the intensity, you will see significant progress and improvements in your strength and muscle gains.

Benefits of Week 3

Congratulations! You’ve reached the halfway point of the 30-Day Shred Challenge. By now, you should be feeling and seeing the changes in your body. The consistent flow and routine you’ve established will help keep you motivated and committed to your goals. Keep up the excellent work!

Excitement for Week 4

As we approach the final week of the challenge, it’s time to get excited about the transformations you will achieve. I encourage all subscribers to continue working hard and give it their all in the last week. Stay focused, stay determined, and remember that your efforts will pay off. Don’t forget to like and subscribe to my videos for more valuable fitness content.


Reflecting on the progress made in week three, it’s clear that consistent effort and dedication are key to achieving your goals. Remember to prioritize nutrition, hit your calculated macros, and make your meals more enjoyable. With the proper workout routine and intensity, along with a balanced diet, you will see significant improvements in your body and overall fitness. I’m excited to see everyone’s transformations after the 30-Day Shred Challenge and look forward to sharing in your success.