3-DAY WEIGHT TRAINING PROGRAM/ BEGINNER

Day 1

Movement
Chest Press

Bodypart
Chest/Tri

Flys

Machine
Cybex/
Eagle
Cybex

Incline Press

Cybex

Chest/Tri

Shoulder
Press
Shoulder
Shrugs
Tricep Press

Cybex

Shldr/Tri

Bdy. Wt./DB
Lunge
Bdy. Wt/
Dumbells
Squat
Leg ext.

Free wt./
Dumbells
Cybex

Shoulder

Leg curl

Triceps

Tricep Ext.

Eagle

Triceps

Push-up

Bdy.
Weight
Eagle/
Nautilus

Chest/Tri

Abdominals

Chest/Tri

Day 1 (Chest, Shoulders, Triceps)

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

Movement
Leg Press

Machine
Cybex/
Eagle
In place/
Dumbells
In place

Bodypart
Legs

Day 3

Machine
Cyblex/
Eagle
Cybex

Bodypart
Back

Legs

Movement
Lat PullDown
Seated Row

Legs

Upright Row

Free Wt.

Back

Cybex/
Eagle
Eagle

Thigh

Free Wt.
Dumbbells
Eagle

Back

Hamstrings

Bent Over
Row
Bicep Curl

Calf raise

Cybex/
Standing or
Seated

Calves

Bicep Curl

Dumbbells/
Straight Bar

Biceps

Abdominals

Eagle/
Nautilus

Abs

Abs

GUIDELINES:

Day 2

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

Back

Biceps

3 DAY WEIGHT TRAINING PROGRAM/ BEGINNER

(CHEST, SHOULDERS, TRICEPS)

Movement

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Chest Press

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

Flys

Incline Press

Shoulder
Press

Shoulder
Shrugs

Tricep Ext.

Push-Up

Core-Torso

3-DAY WEIGHT TRAINING PROGRAM/ BEGINNER

(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

1
2
3
1

1
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3
1

1
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1

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1
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1

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2
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1
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1
2
3
1
2
3
1
2
3

Bdy. Wt./DB
Lunge

Leg Ext.

Leg Curl

Hip Ab/Ad

Calf Raise

Core-Torso

3-DAY WEIGHT TRAINING PROGRAM/ BEGINNER

(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 Down

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

Seated Row

Upright Row

Bent Ovr Row

Bicep Curl

Bicep Curl

Core-Torso