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
Single Leg Piston Squat to Bench
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
Standing Oblique Dumbbell Crunch
3 Sets x 8 Reps
Any
Day 1 Week 5-8
Est. 78 min
12 exercises
Plank
3 Sets
Any
Day 2 Week 5-8
Est. 71 min
11 exercises
Any
Day 1 Week 9-12
Est. 52 min
8 exercises
Any
Day 2 Week 9-12
Est. 53 min
8 exercises
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