6fifteen Challenge – Week 3 Workout / Food Guide

Welcome to week 3! Let's Lock in

Focus: Consistency, Strength + Cardio Balance

⏱ Workouts: ~45–60 minutes

Day 1 – Full Body Strength + Cardio

• Warm-up: 5 min jump rope or fast walk

• Circuit (repeat 3x):

  
  

  • Squats – 15 reps

  • Push-ups – 12 reps (modify on knees if needed)

  • Dumbbell or water-bottle rows – 15 reps per arm

  • Mountain climbers – 30 sec

  • Plank – 45 sec hold

• 
  

• Cardio finisher: 20 min treadmill/stairmaster or jog

Day 2 – Cardio Endurance

• Warm-up stretch

• 40 min steady-state cardio (jog, bike, stairmaster, or brisk walk with incline)

• Core burnout:

  
  

  • Russian twists – 20 reps

  • Leg raises – 12 reps

  • Side plank – 30 sec each side

• 
  

Day 3 – Upper Body Strength

• Warm-up mobility

• Circuit (4 rounds):

  
  

  • Bicep curls – 12 reps

  • Shoulder presses – 12 reps

  • Tricep dips – 12 reps

  • Lateral raises – 12 reps

    
    

• Cardio finisher: 15 min HIIT (30s sprint, 1 min walk, repeat)

Day 4 – Rest or Active Recovery

✅ Stretching, foam rolling, or 20–30 min light walk.

Day 5 – Lower Body Strength

• Warm-up: 5 min jog or jump rope

• Circuit (4 rounds):

  
  

  • Deadlifts (bodyweight or dumbbell) – 12 reps

  • Bulgarian split squats – 10 per leg

  • Glute bridges – 15 reps

  • Calf raises – 20 reps

• 
  

• Cardio finisher: 20 min stairmaster/jog

Day 6 – Cardio + Core

• 30 min cardio of choice (run, cycle, elliptical)

• Core circuit (3 rounds):

  
  

  • Bicycle crunches – 20 reps

  • Plank shoulder taps – 20 reps

  • Flutter kicks – 30 sec

  • Side plank dips – 10 each side

• 
  

Day 7 – Rest

✅ Full rest or light walk/stretching.

6fifteen Food Guides

🔹 Pescatarian Light Calorie Deficit (Fat Loss)

Goal: ~500 calorie deficit | High protein, moderate carbs, healthy fats

Breakfast

• Greek yogurt parfait with berries + chia seeds

• Green tea or black coffee

Snack

• Rice cakes with avocado + hemp seeds

• Protein smoothie (plant or whey isolate)

Lunch

• Grilled salmon + quinoa + steamed broccoli

• Olive oil & lemon drizzle

Snack

• Apple + handful of almonds

• 1 boiled egg (optional)

Dinner

• Shrimp stir-fry (shrimp, zucchini, peppers, garlic, olive oil) over cauliflower rice

• Side salad with mixed greens

Tip: Stay under ~1,700–1,900 calories (adjust based on your maintenance).

🔹 Bulking / Muscle Building (High Protein)

Goal: ~300–500 calorie surplus | Focus on protein + complex carbs

Breakfast

• 4 scrambled eggs + spinach

• Protein shake (whey or plant-based)

Snack

• Oats with almond butter + banana + protein powder mixed in

Lunch

• Grilled chicken breast + sweet potato + asparagus

• Olive oil drizzle

Snack

• Cottage cheese + mixed fruit

• Rice cakes with peanut butter

Dinner

• Salmon or steak + roasted veggies

• Side: avocado slices or guacamole

Evening Snack (optional)

• Greek yogurt with granola

Tip: Aim for ~2,200–2,600 calories depending on your TDEE.