3 Day Strength Training Program

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2
Day 3

Workout 1: Back/Chest/Biceps/Abs 9 exercises, 41 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Chin-Up	4x8,8,6,6 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 75s
Barbell Curl	5x8,8,6,6 reps	rest: 75s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Weighted Crunch	3x20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Workout 2: Legs 5 exercises, 22 mins

Machine Leg Extension	3x8,10,12 reps	rest: 75s
Machine Seated Leg Curl	3x8,10,12 reps	rest: 75s
Hack Squat (Reverse Position)	4x12,10,8,6 reps	rest: 120s
Machine Seated Calf Raise	3x12,15,20 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s

Workout 3: Shoulders/Triceps/Abs 7 exercises, 22 mins

Cable Lateral Raise	2x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Military Press	4x8,8,6,6 reps	rest: 90s
Dip	3x8,8,6 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12,10,8 reps	rest: 60s
Forearm Plank with Hip Abduction	1x8 reps • 45s	rest: 10s