Judo 3 Day Plan
Sport
Intermediate
Body
Plan Details
The Judo 3 Day Plan routine by Niuywee is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Full-body strength and power training routine designed to build overall strength and enhance athletic performance. This three-day routine includes squats, deadlifts, cleans and jerks, bench press, overhead press, snatches, lunges, and box jumps. Each workout session includes a dynamic warm-up, several compound exercises, and core work. Aim for progressive overload and proper form to prevent injury. Suitable for intermediate to advanced trainees with a high level of intensity
Routine detail
Day 1
Lower Body
Est. 67 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Clean and Jerk
5 Sets x 5 Reps
Pull-Up
4 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Plank
3 Sets
Day 2
Upper Body
Est. 67 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Snatch
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Push-Up
3 Sets x 99 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 3
Agility
Est. 66 min
6 exercises
Box Jump Multiple Response
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Depth Jump Leap
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
