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3 Day Strength Building (Phase 2)
General
Beginner
Body
Plan Details
The 3 Day Strength Building (Phase 2) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
There a a few great things about this particular program that you may like. First, you can increase your strength with only 30-40 minutes of training per day, 3 days a week. Secondly, no equipment is required except maybe a towel or yoga mat. So the workouts can be done at home/gym/traveling! Warm Up You should be sweating lightly before jumping into any of these workouts. Go for an easy jog, try jumping rope for 5-minutes or do a brief dynamic warm-up. Your body will function better post warm-up and you'll experience a much better workout. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our Jefit Facebook group and our team and existing community would be happy to help! Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
3-Day Strength Building
Est. 33 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Wed
3-Day Strength Building
Est. 20 min
3 exercises
Jump Squat
4 Sets x 6 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Fri
3-Day Strength Building
Est. 29 min
5 exercises
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Bridge
3 Sets
