Three-Day Workout

Weeks 1–3 | 4 Strength Week | Weeks 5–7 | Week 8 OFF

Week 1–3, 5–7

DAY 1 | Back & Biceps

• Barbell Deadlift – Warm-up sets + 3 working sets

  • 12 reps at 50% top weight (rest 1 min)

  • 10 reps at 50% top weight faster (rest 1 min)

  • 4 reps at 70% top weight (rest 1 min)

  • 1 rep at 90% top weight (rest 3 min)

  • 4–6 reps heavy

  • 4–6 reps heavy

  • 4-6 reps heavy

• Barbell Row – 3 working sets

• Wide-Grip Pull-Up or Chin-Up – 3 working sets (4 to 6 reps)

• Barbell Curl – 3 working sets

• 3 ab circuits

DAY 2 | Chest & Triceps

• Flat Barbell Bench Press – warm ups + 3 working sets

  • 12 reps at 50% top weight (rest 1 min) ~110lbs

  • 10 reps at 50% top weight faster (rest 1 min) ~110lbs

  • 4 reps at 70% top weight (rest 1 min) ~160lbs

  • 1 rep at 90% top weight (rest 3 min) ~205lbs

  • 4–6 reps heavy

  • 4–6 reps heavy

  • 4-6 reps heavy

• Incline Barbell Bench Press – 3 working sets

• Dip (Chest Variation, weighted if possible) – 3 working sets

• Seated Triceps Press – 3 working sets

DAY 3 | Legs & Shoulders

• Barbell Squat – Warm-up sets + 2 working sets

  • 12 reps at 50% top weight (rest 1 min)

  • 10 reps at 50% top weight faster (rest 1 min)

  • 4 reps at 70% top weight (rest 1 min)

  • 1 rep at 90% top weight (rest 3 min)

  • 4–6 reps heavy

  • 4–6 reps heavy

• Leg Press – 2 working sets

• Romanian Deadlift – 2 working sets

• Seated Military Press – Warm-up + 2 working sets

  • 12 reps at 50% top weight (rest 1 min)

  • 10 reps at 50% top weight faster (rest 1 min)

  • 4 reps at 70% top weight (rest 1 min)

  • 1 rep at 90% top weight (rest 3 min)

  • 4–6 reps heavy

  • 4–6 reps heavy

• Side Lateral Raise – 2 working sets

• Optional: Bent-Over Rear Delt Raise – 2 working sets

Strength Week

DAY 1

• Barbell Squat – Warm-up sets + 3 working sets

• Flat Barbell Bench Press – Warm-up sets + 3 working sets

• Barbell Deadlift – Warm-up sets + 1 working set

DAY 2

• Barbell Squat – Warm-up sets and then 3 working sets

• Seated Barbell Military Press – Warm-up sets + 3 working sets

• Barbell Deadlift – Warm-up sets + 1 working set

DAY 3

• Barbell Squat – Warm-up sets + 3 working sets

• Flat Barbell Bench Press – Warm-up sets + 3 working sets

• Barbell Deadlift – Warm-up sets + 1 working set

Reminders

Bench Press

From Matthews, Bigger Leaner Stronger … Lie down on the bench and “screw” your shoulder blades in by retracting them in toward each other and down toward your waist. Create an arch in your lower back that’s big enough to fit a fist between it and the bench. Your chest should be raised as if you’re going to show it to someone, and you’ll want to keep it “up” like this for the entire lift.

Your grip — whole hand wrapped about the bar, with bar in hands, not fingers — should be a few inches wider than shoulder-width (about 22 to 28 inches, depending on your build). Grip the bar hard.

The proper bench press movement is a controlled lowering of the bar all the way down to the bottom of your chest (over your nipples), followed by an explosive drive upward. The bar should move in a straight line up and down, not toward your face or belly button.

Pick a spot on the ceiling to watch during the lift (don’t state at the bar), and keep your elbows tucked during the ascension (don’t flare them out to gain leverage as it strains your shoulders).

Military Press

For the Military Press, once the bar has reached your clavicle, raise it straight up along the path of descent, and once it passes your forehead, shift your torso a little forward and squeeze your glutes.

Keep raising the bar until your elbows are locked: your shoulders, traps, and back should be tight and squeezed.