Unlock your strength potential with this 6-week, 3-day Casual Strength program designed for those looking to build muscle and enhance overall fitness. Each session focuses on compound movements and targeted exercises, including deadlifts, Bulgarian split squats, and barbell rows, ensuring a balanced approach to strength training. Perfect for garage gym enthusiasts, this program combines effective workouts with manageable intensity, making it ideal for lifters of all levels. Get ready to challenge yourself and see real results!

Casual strength 3 day program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Arnold Press

Front Raise

Lateral Raise (Dumbbell)

Single Leg Calf Raise (Weighted)

Lying Leg Raise

Abs Crunch (Bodyweight)

Legs and shoulder

Barbell Row

Inverted Row

Pullover (Dumbbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Side Bend (Dumbbell)

Back

Bench Press (Dumbbell)

Dip (Bodyweight)

Push Up

Tricep Dip (Bodyweight)

French Press

Abs Crunch (Weighted)

Chest and triceps

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