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3-Day Workout Plan with Video Guides

The document outlines a 4 week workout program with exercises grouped into days and sections. Each exercise lists the targeted week, number of sets, reps or time. The program provides progression over 4 weeks by increasing weight, reps, sets or decreasing rest between sets and exercises.

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ttjn184723
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44 views3 pages

3-Day Workout Plan with Video Guides

The document outlines a 4 week workout program with exercises grouped into days and sections. Each exercise lists the targeted week, number of sets, reps or time. The program provides progression over 4 weeks by increasing weight, reps, sets or decreasing rest between sets and exercises.

Uploaded by

ttjn184723
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1

A1 Barbell Sumo Deadlift


Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 5 5
2 5 5
3 5 3
4 5 3
A2 3 Point Row
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 4 8/side
2 4 8/side
3 5 8/side
4 5 8/side

B1 2DB Rear Foot Elevated Split Squat


Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 3 10/side
2 3 8/side
3 4 5/side
4 4 5/side
B2 Bird Dog Row with Pause at Bottom
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 12/side(3sec)
2 4 12/side(3sec)
3 4 10/side(3sec)
4 4 10/side(3sec)

C1 Side Plank with Rotation


Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 10
2 4 10
3 4 12
4 4 12
C2 Walking Lunge with Rotation
Week Sets Reps/Distance Set 1 Set 2 Set 3
1 3 d/b 15yds
2 3 d/b 15yds
3 3 d/b 15yds
4 3 d/b 15yds
Day 2
A1 Chin Up 5sec Eccentric
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 10 Total
2 4 12 Total
3 4 12 Total
4 4 15 Total
A2 Front Plank
Week Sets Time Set 1 Set 2 Set 3 Set 4
1 4 30sec
2 4 40sec
3 3 50sec
4 3 60sec

B1 Barbell Front Rack Reverse Lunge


Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 4 5/side
2 4 3/side
3 5 5/side
4 5 3/side
B2 Push Up with Over Head Reach
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 3 6/side
2 4 6/side
3 4 8/side
4 3 10/side

C1 Goblet Lateral Squat


Week Sets Reps Set 1 Set 2 Set 3
1 3 10/side
2 3 10/side
3 3 10/side
4 3 10/side
C2 Hip Load Med Ball Rotational Throw
Week Sets Reps Set 1 Set 2 Set 3
1 3 10/side
2 3 10/side
3 3 10/side
4 3 10/side
Day 3
A1 Knee Supported Row
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 8/side
2 4 8/side
3 4 8/side
4 4 8/side
A2 Push Up with Rotation
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 3 6/side
2 3 8/side
3 4 8/side
4 4 10/side

B1 2 DB Split Squat
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 5 8/side
2 5 6/side
3 5 5/side
4 5 5/side
B2 Half Kneeling KB Over Head Press
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 6/side
2 4 8/side
3 4 8/side
4 4 8/side

C1 Split Squat Jump (3sec Pause at Bottom)


Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 3 6/side
2 3 6/side
3 4 8/side
4 4 10/side
C2 Starfish Side Plank
Week Sets Time Set 1 Set 2 Set 3 Set 4
1 3 20-30sec/side
2 3 20-30sec/side
3 4 30-40sec/side
4 4 30-40sec/side

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