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3-Month Workout Routine Overview

This workout routine outlines a 3 month strength training program consisting of 3 workouts per week on Tuesdays, Thursdays and Saturdays. Each day focuses on 3 exercises with 3 sets of 5 reps each, increasing weight each session. Tuesdays and Thursdays include dumbbell and body weight exercises while Saturdays uses barbells. All workouts end with high intensity interval training on the treadmill.

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92 views1 page

3-Month Workout Routine Overview

This workout routine outlines a 3 month strength training program consisting of 3 workouts per week on Tuesdays, Thursdays and Saturdays. Each day focuses on 3 exercises with 3 sets of 5 reps each, increasing weight each session. Tuesdays and Thursdays include dumbbell and body weight exercises while Saturdays uses barbells. All workouts end with high intensity interval training on the treadmill.

Uploaded by

coldplayer99
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Workout Routine – Months 1-3

Tuesdays
3 sets of 5 reps of dumbbell rows
3 sets of 5 reps of dumbbell press
3 sets of 5 reps of dumbbell squats
30 minute treadmill – low speed
Thursdays
3 sets of 5 reps of chin-ups
3 sets of 5 reps of dumbbell overhead press
3 sets of 5 reps of trap bar deadlifts
Saturdays
3 sets of 5 reps of barbell rows
3 sets of 5 reps of bench press
3 sets of 5 reps of squats
Treadmill conditioning
HIGH incline, 6 mi/h (+1 per set), 15 second sprints
45 seconds of rest in between
Repeat 25 times

Note: Rest 2-3 minutes in between each set.


Another note: Add 5 pounds to each workout per session.
A third note: At the end of each workout do as many reps as possible (while maintaining good
form).

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