3 Day Strength Training Template

I have been training and coaching people for a while now.  To say that friends and family members ask me for advice sometimes would be an understatement.  The most popular question by far is, “Could you write me a program?”  While I am not a huge fan of writing a generic program for someone without doing some type of evaluation first, I understand that some people may have the work ethic and discipline to get in the gym 4 or 5 times per week, however lack the knowlege and expertise that would be crucial in putting together a safe and effective program.  So here…in this post, I am going to give you a template for strength training.  Please understand this is in no way an individualized program.  However, I believe that this is probably a more balance program than most trainees are performing on their own.

Day 1

A1 Squat/Deadlift variation 3×5

B1 Lunge or Single Leg variation 4×6-10each leg

C1 Hamstring/Posterior Chain variation 4×8-10

D1 Ab/Core work

Day 2

A1 Bench Press 3×5

B1 Row variation 4×8

C1 Dumbbell Bench Press or Push Up variation 3-4 sets of 10-12 repetitions

D1 Row Variation 3-4 sets of 10-12 repetitions

E1 Ab/Core work and shoulder stability work

Day 3

A1 Pull Up variation 3×5

B1 Shoulder Press variation 3×5

C1 Pull Up (or pull down variation) 3-4 sets of 8-12 repetitions

D1 Shoulder Press variation 3-4 sets of 8-12 repetitions

E1 Ab/Core work and shoulder stability work

This is a basic 3-Day template for strength training.  I would recommend adding in appropriate joint mobility work  prior to each strength training session as well as some type of cardiovascular conditioning 3 times per week.  Like I said before, this is not individualized by any means.  If you have pain with any particular exercise make adjustments or find a pain free alternative.  If anyone has questions, please let me know. 

Thanks for checking out the blog.

Dave Coffin

About dcoffin280

I am a Boston based strength and conditioning coach.

Posted on April 14, 2010, in Uncategorized. Bookmark the permalink. Leave a comment.

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