3 Day Strength Training Program
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)
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8,8,6,6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Curl
5 Sets x 8,8,6,6,6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 2
Workout 2: Legs
Est. 23 min
5 exercises
Machine Leg Extension
3 Sets x 8,10,12 Reps
Machine Seated Leg Curl
3 Sets x 8,10,12 Reps
Hack Squat (Reverse Position)
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 12,15,20 Reps
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
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8,8,6,6 Reps
Dip
3 Sets x 8,8,6 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12,10,8 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
