3 Day Strength Building**
General
Beginner
Body
Plan Details
The 3 Day Strength Building** routine by felipecj is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Who is this workout for? With just 30-40 minutes per day and 3 days a week you can build strength through this workout. No equipment required except maybe a towel or yoga mat. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. 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 facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Upper Body
Est. 31 min
4 exercises
Elevated Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Tue
Lower Body
Est. 30 min
4 exercises
Jump Squat
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Wed
Abs and Core
Est. 27 min
4 exercises
Leg Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 12 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 12 Reps
Thu
Upper Body
Est. 26 min
4 exercises
Elevated Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Lower Body
Est. 24 min
4 exercises
Jump Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
