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3 Day Int Psh-Lwr-Pull

This document outlines a 3-day per week weight training program that focuses on different body parts each day. Day 1 works chest, shoulders and triceps. Day 2 focuses solely on legs. Day 3 targets back and biceps. Each movement is prescribed as 1-3 sets with reps and weight loads varying depending on the training phase (hypertrophy, strength, or power). Rest periods between sets are also prescribed depending on training phase. Core exercises are included daily. The program is designed to be followed for 3-5 weeks before changing phases.

Uploaded by

Giovanni Delli Santi
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
54 views4 pages

3 Day Int Psh-Lwr-Pull

This document outlines a 3-day per week weight training program that focuses on different body parts each day. Day 1 works chest, shoulders and triceps. Day 2 focuses solely on legs. Day 3 targets back and biceps. Each movement is prescribed as 1-3 sets with reps and weight loads varying depending on the training phase (hypertrophy, strength, or power). Rest periods between sets are also prescribed depending on training phase. Core exercises are included daily. The program is designed to be followed for 3-5 weeks before changing phases.

Uploaded by

Giovanni Delli Santi
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
You are on page 1/ 4

3-DAY WEIGHT TRAINING PROGRAM/

Day 1

Movement
Chest Press/
Flat Bench
Flys
Dumbell Flys
Incline Press
Shoulder
Press
Tricep Ext.

Bar Dip/
Bench Dip
Core-Torso

Machine
Cybex or
BB or DB.
Cybex or
BB or DB.
Cybex or
BB or DB.
Cybex or
BB or DB.
FT or
Cable Xover

Bodypart
Chest/Tri

Machine
Samson
BB or DB
In place/
Walking
BB or DB.

Bodypart
Legs

Chest/Tri

Movement
Leg Press/
Squat
DB Lunge
(Dumbbells)
SLD

Machine
Cybex

Bodypart
Back

Legs

Movement
Lat PullDown
Seated Row

Cybex

Back

Hamstrings

Upright Row

BB or DB

Back

Shldr/Tri

Leg ext.

Cybex

Thigh

BB or DB

Back

Leg curl

Cybex

Hamstrings

Bent Over
Row
Shoulder
Shrugs

Triceps
Triceps

Free wt
BB or DB

Shoulder

Bdy.
Weight
Stretch
area-mats

Chest/Tri

Calf raise

Cybex

Calves

Bicep Curl

BB or DB

Biceps

Core

Core-Torso

Stretch areamats

Core

Core-Torso

Stretch areamats

Core

Chest/Tri

GUIDELINES:

Day 1 (Chest, Shoulders, Triceps)


Day 2 (Legs)
Day 3 (Back & Biceps)
1-3 sets per movement

Day 2

INTERMEDIATE
Day 3

PHASES OF STRENGTH PROGRAM


Hypertrophy:

10-15 reps per set


50-75% 1RM
1 min rest between sets
Strength/Power:
6-10 reps per set
60-85% 1 RM
2 min rest between sets
Power/Max Strength: 4-8 reps per set
80-95% 1 RM
3-5 min rest between set

BB Barbell
DB Dumbbell
FT Functional Trainer (machine with long arms and cables)
Core/Torso Training-See ideas posted on bulletin boards (Stability Balls, Medicine Balls, etc)
Follow program for 3-5 weeks then change the phase

3-DAY WEIGHT TRAINING PROGRAM/

INTERMEDIATE

(CHEST, SHOULDER, TRICEPS)


Movement

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

ChestPress
Flat Bench

2
3
1
2
3
1
2
3
1
2
3
1
2
3
1

2
3
1
2
3
1
2
3
1
2
3
1
2
3
1

2
3
1
2
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1
2
3
1
2
3
1
2
3
1

2
3
1
2
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1
2
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1
2
3
1
2
3
1

2
3
1
2
3
1
2
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1
2
3
1
2
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1

2
3
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2
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1
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1
2
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1
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1

2
3
1
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1
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1
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1
2
3
1

2
3
1
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1
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1
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1
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1

2
3
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1
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1
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1
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1

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1
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1
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1
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1
2
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1

2
3
1
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1
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1
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1
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1

2
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1
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1
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1
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1
2
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1
2
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2
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2
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1
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1
2
3

2
3
1
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1
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1
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1
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1
2
3

2
3
1
2
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1
2
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1
2
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1
2
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1
2
3

2
3
1
2
3
1
2
3
1
2
3
1
2
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1
2
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2
3
1
2
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1
2
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1
2
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1
2
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1
2
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2
3
1
2
3
1
2
3
1
2
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1
2
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1
2
3

2
3
1
2
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1
2
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1
2
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1
2
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1
2
3

2
3
1
2
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1
2
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1
2
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1
2
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1
2
3

2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

Flys, DB Flys

Incline Press

Shldr. Press

Tri Ext.

Bar /Bench
Dip

Core-Torso

3-DAY WEIGHT TRAINING PROGRAM/

INTERMEDIATE

(LEGS ONLY)
Movement

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Leg Press/Sqt

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
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1
2
3
1
2
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1
2
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1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
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1
2
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1
2
3
1
2
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1
2
3

1
2
3
1
2
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1
2
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1
2
3
1
2
3
1
2
3
1
2
3
1
2
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1
2
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1
2
3
1
2
3

1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
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1
2
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1
2
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1
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1
2
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1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
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1
2
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1
2
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1
2
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1
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1
2
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1
2
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1
2
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1
2
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1
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1
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1
2
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1
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1
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1
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1
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1
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1
2
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1
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
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1
2
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1
2
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1
2
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1
2
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1
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1
2
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1
2
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1
2
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1
2
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1
2
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1
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1
2
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1
2
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1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

DB Lunge

SLD

Leg Ext.

Leg Curl

Calf Raise

Core-Torso

3-DAY WEIGHT TRAINING PROGRAM/

INTERMEDIATE

(BACK & BICEPS)


Movement

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Lat Pull-Dwn.

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3
1
2
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1
2
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1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
3
1
2
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1
2
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1
2
3
1
2
3
1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
3
1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

1
2
3
1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3

1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
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1
2
3
1
2
3
1
2
3
1
2
3

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

Seated Row

Upright Row

Bent Row

Shldr shrugs

Bicep Curl

Core Torso

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