3 Day Strength Building (Phase 2)

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Wednesday
Friday

3-Day Strength Building 5 exercises, 32 mins

Pull-Up	3x10 reps	rest: 60s
Elevated Push-Up	3x12 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s

3-Day Strength Building 3 exercises, 20 mins

Jump Squat	4x6 reps	rest: 60s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Bodyweight Calf Raise	3x15 reps	rest: 60s

3-Day Strength Building 5 exercises, 29 mins

Sit-Up	3x12 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 20s
Side Bridge	3x8 reps	rest: 20s