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3day strength
by baddol
1 athletes joined
Program Description
Increase SBDO
Program Overview
Level
Beginner
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 20, 2024 09:47
Last Edited
May 08, 2024 02:19
down_app
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
65%
70%
75%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
65%
70%
75%
80%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
65%
70%
75%
80%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
75%
80%
84%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
75%
80%
84%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
75%
80%
84%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
75%
80%
84%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
88%
2
Squat (Barbell)
1 Set
AMRAP
94%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
88%
4
Bench Press (Barbell)
1 Set
AMRAP
94%
5
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
88%
2
Deadlift (Barbell)
1 Set
AMRAP
94%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
88%
4
Overhead Press (Barbell)
1 Set
AMRAP
94%
5
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
58%
62%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
58%
62%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6