3 day per week

by Lane T.

Program Description

Minimalist workout plan for strength, size, and conditioning

Program Overview

Level
Intermediate
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 25, 2025 02:13
Last Edited
Apr 22, 2025 12:10

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.5%

Glutes

10.1%

Upper Back

9.3%

Front Delts

9.1%

Hamstrings

9.1%

Triceps

8.2%

Lats

8.2%

Chest

7.6%

Middle Delts

5.8%

Abs

5.6%

Lower Back

5.3%

Biceps

4.3%

Other

1.9%

Calves

1.9%

Adductors

1.6%

Forearms

0.4%

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WEEK 1

Day 1

1

Front Squat (Barbell)

3

5 reps

-

2

Overhead Press (Barbell)

3

6 reps

-

3

Romanian Deadlift (Barbell)

3

8 reps

-

4

Pull-Up (Weighted)

3

6 reps

-

5

Bicep Curl (Barbell)

2

10 reps

-

6

Jump Rope

2

100 reps

-

Day 2

1

Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

6 reps

-

3

Barbell Row

3

8 reps

-

4

Upright Row (Barbell)

3

10 reps

-

5

Standing Calf Raise

2

15 reps

-

6

Kettlebell Swing

2

15 reps

-

Day 3

1

Deadlift (Barbell)

3

4 reps

-

2

Incline Bench Press (Barbell)

3

8 reps

-

3

Chin-Up (Weighted)

3

6 reps

-

4

Dip (Weighted)

3

8 reps

-

5

Ab Wheel

2

10 reps

-

6

Goblet Squat

2

12 reps

-

Day 1

1

Front Squat (Barbell)

3 Sets

5 Reps

-

2

Overhead Press (Barbell)

3 Sets

6 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

8 Reps

-

4

Pull-Up (Weighted)

3 Sets

6 Reps

-

5

Bicep Curl (Barbell)

2 Sets

10 Reps

-

6

Jump Rope

2 Sets

100 Reps

-

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Bench Press (Barbell)

3 Sets

6 Reps

-

3

Barbell Row

3 Sets

8 Reps

-

4

Upright Row (Barbell)

3 Sets

10 Reps

-

5

Standing Calf Raise

2 Sets

15 Reps

-

6

Kettlebell Swing

2 Sets

15 Reps

-

Day 3

1

Deadlift (Barbell)

3 Sets

4 Reps

-

2

Incline Bench Press (Barbell)

3 Sets

8 Reps

-

3

Chin-Up (Weighted)

3 Sets

6 Reps

-

4

Dip (Weighted)

3 Sets

8 Reps

-

5

Ab Wheel

2 Sets

10 Reps

-

6

Goblet Squat

2 Sets

12 Reps

-