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Copy of Strength Training Program: 3-Days
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Plan Details
The Copy of Strength Training Program: 3-Days routine is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 3-day, advanced strength training plan also known as a 3-day split routine. The goal is to work different muscles groups on various training days. The end result is a stronger body in 2-3 months. This a very doable training routine. Try 20-30 minutes of cardio on your off training days. Mix in foam rolling pre/post workout to reduce any tightness and improve ROM. Follow the programs for 3 straight days - rest one day - and repeat for one more cycle in a week if/when you are ready to progress from 3 to 6 days a week. Day 1 : Focus on Back/Chest/Core. 7 exercises and session length = 67-minutes. Day 2: You will work your Legs & Calf muscles. 7 exercises and the workout session = 62-minutes. Day 3: The target for this session is the Shoulders/Triceps & Core. 7 different exercises and workout time = 45-minutes. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Chest/Core
Est. 67 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8,8,6,6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Day 2
Workout 2: Legs/Biceps
Est. 60 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Workout 3: Shoulders/Triceps/Abs
Est. 45 min
7 exercises
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8,8,6,6 Reps
Dip
4 Sets x 6 Reps
Cable Wood Chop
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Straight Leg Sit-Up
1 Set x 25 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
