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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: World 3

You've made it! This is it: the final world. But it's also the most difficult one. Your strength, endurance, determination, and overall toughness will be tested in the fires of this dark, volcanic landscape.

Journey For The Goblet Of Gains: World 3

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You've made it! This is it: the final world. But it's also the most difficult one. Your strength, endurance, determination, and overall toughness will be tested in the fires of this dark, volcanic landscape.

To succeed past the bridge, through the castle, and to the top of the fiery peak at the end of the map will take everything you've learned so far, plus more. You'll learn how to master essential self-care exercises, build core strength good for far more than flexing, and progress this program in ways that will make it work for you again and again.

Ready for the final push? Make sure you have the workout schedule below in a place you can always find it, and let's trudge on.

Level 3-1: Mastering Mobility

Watch The Video - 06:05

Being a true warrior requires more than strength and speed. You need to have the mobility to train right, or you'll strengthen the wrong muscles, miss out on the benefits of proper form, and end up more vulnerable than you were before.

The answer? A few well-chosen mobility moves. These will help you build usable range of motion in finicky joints like the hips and shoulders, and also improve your strength in the long run. The best part: You don't need dozens of physical-therapy-style drills to make progress in this area, either. Just hammer these classics as part of your dynamic warm-up or daily self-care, and you'll be setting yourself up for success.

Level 3-2: Core Training Made Simple

Watch The Video - 04:16

Did someone say Otis-ups? You will this week, when you meet this old-school weighted ab movement that the Buff Dudes just love. You'll also meet the weighted plank, Russian twist, roll-out, and back extension.

There's no wasted time or energy here. Every single one of these movements works multiple core muscles at once, allowing you to build the strength and resiliency to finally reach the Goblet of Gains—and have a sweet six-pack when you do it.

Level 3-3: Evolve Your Exercises

Watch The Video - 04:18

This is it! The final showdown. In phase three, you'll perform updated, or "evolved," versions of classic movements like the bench, squat, and deadlift, all in a body-part split that allows greater intensity—and gains—than any other training style you've tried thus far.

With the final boss battle won, this is where your journey ends…or does it? With all you've learned and an arsenal of new exercises, you can repeat this phase, or the whole journey, again and again!

Level 3-1

Back and Chest
Legs
Shoulders and Traps
Triceps and Biceps
Legs
Chest and Back
Rest

Level 3-2

Back and Chest
Legs
Shoulders and Traps
Triceps and Biceps
Legs
Chest and Back
Rest

Level 3-3

Back and Chest
Legs
Shoulders and Traps
Triceps and Biceps
Legs
Chest and Back
Rest

What You Master To Level Up!

  • Mastering Mobility
  • Working Core
  • Exercise Evolution


Main | World 1 | World 2 | World 3 | Get Started

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