3 Day Strength Training Program - JEFIT

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3 Day Strength Training Program - JEFIT

3 Day Strength Training Program banner

3 Day Strength Training Program

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The 3 Day Strength Training Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is a 3-day, intermediate to 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. Day 1 : Focus on Back/Chest/Biceps & Core. 9 exercises and session length = 79-minutes. Day 2: You will work your Legs & Calf muscles. 5 exercises and the workout session = 42-minutes. Day 3: The target for this session is the Shoulders/Triceps & Abs. 7 different exercises and workout time = 43-minutes. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Day 1

Workout 1: Back/Chest/Biceps/Abs

Est. 41 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8,8,6,6 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8,8,6,6,6 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Day 2

Workout 2: Legs

Est. 23 min

5 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8,10,12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8,10,12 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

4 Sets x 12,10,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12,15,20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 15 Reps

Day 3

Workout 3: Shoulders/Triceps/Abs

Est. 23 min

7 exercises

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8,8,6,6 Reps

Dip Demonstration

Dip

3 Sets x 8,8,6 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 12,10,8 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

1 Set x 8 Reps