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3 Days/Week Strength Program, Week-by-Week
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| 5 x 6 (F-10) | 5 sets of 6 reps, with such weight that each set ends 10 reps short of failure |
| Exercise |
Monday |
Wednesday |
Friday |
| Week 1 |
| BB Squat |
4 x 5 (F-10) |
4 x 5 (F-10) |
4 x 5 (F-10) |
| BB Bench Press |
6 x 5 (F-10) |
6 x 5 (F-10) |
6 x 5 (F-10) |
| BB Deadlift |
4 x 5 (F-10) |
4 x 5 (F-10) |
4 x 5 (F-10) |
| |
| Week 2 |
| BB Squat |
4 x 5 (F-8) |
4 x 5 (F-8) |
4 x 5 (F-8) |
| BB Bench Press |
6 x 5 (F-8) |
6 x 5 (F-8) |
6 x 5 (F-8) |
| BB Deadlift |
4 x 5 (F-8) |
4 x 5 (F-8) |
4 x 5 (F-8) |
| |
| Week 3 |
| BB Squat |
4 x 5 (F-6) |
4 x 5 (F-6) |
4 x 5 (F-6) |
| BB Bench Press |
6 x 5 (F-6) |
6 x 5 (F-6) |
6 x 5 (F-6) |
| BB Deadlift |
4 x 5 (F-6) |
4 x 5 (F-6) |
4 x 5 (F-6) |
| |
| Week 4 |
| BB Squat |
4 x 5 (F-4) |
4 x 5 (F-4) |
4 x 5 (F-4) |
| BB Bench Press |
6 x 5 (F-4) |
6 x 5 (F-4) |
6 x 5 (F-4) |
| BB Deadlift |
4 x 5 (F-4) |
4 x 5 (F-4) |
4 x 5 (F-4) |
| |
| Week 5 |
| BB Squat |
2 x 3 (F-2) |
4 x 5 (F-8) |
4 x 5 (F-8) |
| BB Bench Press |
6 x 5 (F-8) |
2 x 3 (F-2) |
6 x 5 (F-8) |
| BB Deadlift |
4 x 5 (F-8) |
4 x 5 (F-8) |
2 x 3 (F-2) |
| |
| Week 6 |
| BB Squat |
1 x 2 (F-1) |
4 x 5 (F-8) |
4 x 5 (F-8) |
| BB Bench Press |
6 x 5 (F-8) |
1 x 2 (F-1) |
6 x 5 (F-8) |
| BB Deadlift |
4 x 5 (F-8) |
4 x 5 (F-8) |
1 x 2 (F-1) |
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