← 21-Day Training Plan
DAY 21

Retest Your Strength

Retest your 5-Second Max and 3RM to measure your progress across the full 21-Day Program.

Follow today’s plan below and keep your work clean and controlled.

TODAY'S CHECK

Final Strength Retest

Start with the hand gripper at a manageable resistance.

Hold the gripper closed for 5 seconds with each hand.

Increase the resistance by about 10–20 lb between attempts.

Rest 30–60 seconds between attempts.

Continue until you find your new 5-Second Max.

Record your result for each hand.

Rest 2–3 minutes before beginning the 3RM test.

Start around your new 5-Second Max resistance.

Complete 3 full, controlled reps with each hand.

Increase the resistance by about 5–10 lb between attempts.

Rest 30–60 seconds between attempts.

Continue until you establish your new 3RM.

Record both final results.

Your Final Results

Record your new 5-Second Max and new 3RM, then compare them with your starting results from Day 1 and Day 6.

Today’s Plan

Warm-Up — 2 minutes
5-Second Max Retest
Increase resistance by about 10–20 lb between attempts
Rest 30–60 seconds between attempts
Rest 2–3 minutes
3RM Retest
Increase resistance by about 5–10 lb between attempts

Rest 30–60 seconds between attempts

Record your new 5-Second Max and 3RM

Cool Down — 2 minutes

Rest Rule: Rest 30–60 seconds between test attempts. After completing your 5-Second Max test, rest 2–3 minutes before starting the 3RM test.
Safety Note: Use the same controlled testing standards as before. Stop if you cannot maintain clean form or if muscle, joint, or tendon pain develops.
21-Day Plan Complete
You’ve completed the full 21-Day Training Plan.
✓