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  • WEEKS 1-3: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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    seshu
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    The document outlines a 3-week strength training program that follows a 7-day cycle. Each week focuses on squat strength on day 1, bench press on day 2, rest on day 3, deadlift on day 4, rest on day 5, power exercises on day 6, and rest on day 7. The program then repeats for weeks 2-3 and weeks 4-6, targeting muscle groups like quads, hamstrings, calves, chest, shoulders, back, biceps, and triceps during the strength and power focus days.

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    The document outlines a 3-week strength training program that follows a 7-day cycle. Each week focuses on squat strength on day 1, bench press on day 2, rest on day 3, deadlift on day 4, rest on day 5, power exercises on day 6, and rest on day 7. The program then repeats for weeks 2-3 and weeks 4-6, targeting muscle groups like quads, hamstrings, calves, chest, shoulders, back, biceps, and triceps during the strength and power focus days.

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    © All Rights Reserved
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    3K views2 pages

    WEEKS 1-3: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

    Uploaded by

    seshu
    The document outlines a 3-week strength training program that follows a 7-day cycle. Each week focuses on squat strength on day 1, bench press on day 2, rest on day 3, deadlift on day 4, rest on day 5, power exercises on day 6, and rest on day 7. The program then repeats for weeks 2-3 and weeks 4-6, targeting muscle groups like quads, hamstrings, calves, chest, shoulders, back, biceps, and triceps during the strength and power focus days.

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    © All Rights Reserved
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    of 2

    WEEKS 1-3

    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 1 NOTES

    DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 2 NOTES

    DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 3 NOTES

    WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH
    WEEKS 4-6

    DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 4 NOTES

    DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 5 NOTES

    DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42


    SQUAT STRENGTH BENCH PRESS REST DEADLIFT REST POWER FOCUS REST
    FOCUS: STRENGTH FOCUS: STRENGTH FOCUS:
    QUADS, HAMS, CHEST, SHOULDERS, BACK, BICEPS, ABS
    CALVES TRICEPS

    WEEK 6 NOTES

    WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH

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