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SFAS PREP THOR3 STRENGTH
Sport
Intermediate
Dumbbell
Plan Details
The SFAS PREP THOR3 STRENGTH routine by CoryFreeman2 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Created for Special Forces Candidates to prepare for Special Forces Assessment and Selection. Big lifts follow a 15, 12, 10, 8 rep range decreasing reps per week while increasing weight. For Example Week 1 Day 1 Back Squat 15,15,15,15. Week 2 Day 1 Back Squat 12,12,12,12. Push Ups, Sit Ups, Dips and Pull ups are for Max reps each revolution.
Routine detail
Any
Day 1 Week 1-4
Est. 69 min
11 exercises
Barbell Front Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Single Leg Piston Squat to Bench
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Combo Raise
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 2 Week 1-4
Est. 70 min
11 exercises
Kettle Bell Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Standing Oblique Dumbbell Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Bridge
3 Sets
Sit-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Day 3 Week 1-4
Est. 67 min
2 exercises
Rowing
1 Set
Burpee
3 Sets x 8 Reps
Any
Day 1 Week 5-8
Est. 78 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 2 Week 5-8
Est. 71 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Day 1 Week 9-12
Est. 52 min
8 exercises
Barbell Side Split Squat
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Burpee
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 2 Week 9-12
Est. 53 min
8 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
