Strong Week Workout Template

3 Day Plan (Week B)

Day 1 (light)Day 2 (heavy)Day 3 (light)
Squat 4x10Squat 6x5Squat 4x10
Military Press 4x10Bench Press 6x5Military Press 4x10
Pull Ups (or Lat Pull Down) 4x10Bent Over Rows 6x5Pull Ups (or Lat Pull Down) 4x10
3x
Lateral Raise x12
Tricep Extension x12
Hammer Curls x12
Leg Press 3x123x
Lateral Raise x12
Tricep Extension x12
Hammer Curls x12

4 Day Plan

Day 1Day 2Day 3Day 4
Bench Press 5x5Squat 5x5Military Press 5x5Deadlift 5x5
Incline Dumbbell Bench 4x10Leg Press 4x10Seated Dumbbell Military Press 4x10Box Squat 4x10
Bent Over Rows 4x10Leg Curls 4x10Pull Ups (or Lat Pull Down) 4x10Reverse Crunches 4x10
3x
Lateral Raises x12
Tricep Extensions x12
Hammer Curls x12
Stationary Bike 6 iterations of 30 seconds sprint, 60 seconds easy3x
Lateral Raises x12
Tricep Extensions x12
Hammer Curls x12
Stationary Bike 6 iterations of 30 seconds sprint, 60 seconds easy

6 Day Plan

Day 1Day 2Day 3Day 4Day 5Day 6
Bench Press 5x5Squat 5x5ConditioningMilitary Press 5x5Deadlift 5x5Conditioning
Dumbbell Incline Bench 4x10Leg Press 4x10Low Intensity Steady State (LISS) 45 minutes or moreSeated Dumbbell Military Press 4x10Box Squats 4x10High Intensity Interval Training (HIIT) 30 minutes or less
Bent Over Rows 4x10Leg Curls 4x10Suggestions:
Incline WALK on treadmill
Low Intensity Jog (60% effort)
Pull Ups (or Lat Pull Down) 4x10Reverse Crunches 4x10Suggestions:
8-10 iterations of 60 second incline sprints on treadmill, 2 minute walking recovery
or
Hill Repeats
3x
Lateral Raise x12
Tricep Extensions x12
Hammer Curls x12
3x
Lateral Raise x12
Tricep Extensions x12
Hammer Curls x12