3 Day Strength Training Plan

This 3-day, beginner, strength training program offers three workout session each lasting between 55-65 minutes. Over the course of the three sessions, the entire body will get worked. You will focus on two muscles groups each day. Separate each workout with 24-48 hours rest before heading back to the gym. Cardio work can be done on your non-strength training days.

For best results, follow this program for 8-12 weeks before moving on to a different program design. Rest 3-5 days after the 2-3 months of training are compete, and then transition to your next Jefit program.


Workout Session 1 - Back & Biceps. You will move through a series of 7 exercises, 3-4 sets each following a few minutes warming up. The workout suggests doing jumping rope - if not - just make sure you are sweating before you start strength training.

Workout Session 2 - Chest & Shoulders. You will complete a total of 6 different exercises, 3-4 sets each.

Workout Session 3 - Legs & Core. In this 3rd session you will attempt to do 9 different exercises. All exercises suggest 3 sets per exercise.




Stay Strong Together,




MICHAEL WOOD, CSCS
Jefit