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

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
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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
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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
3
1
2
3

Seated Row

Upright Row

Bent Row

Shldr shrugs

Bicep Curl

Core Torso