Strength Hybrid 3-Day Program
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Exercise | Monday | Wednesday | Friday |
|---|---|---|---|
| BB Squat | 2 x 9-12 (F-1) | 2 x 6-9 (F-1) | 2 x 4-6 (F-1) |
| Cable Pulldowns | 2 x 9-12 (F-1) | 2 x 6-9 (F-1) | 2 x 4-6 (F-1) |
| BB Bench Press | 2 x 9-12 (F-1) | 2 x 6-9 (F-1) | 2 x 4-6 (F-1) |
| BB Upright Row SS DB Side Raises |
2 x 9-12 (F-1) SS 2 x 9-12 (F-1) |
2 x 6-9 (F-1) SS 2 x 6-9 (F-1) |
2 x 4-6 (F-1) SS 2 x 4-6 (F-1) |
| BB Skullcrusher | 1 x 9-12 (F-1) | 1 x 6-9 (F-1) | 1 x 4-6 (F-1) |
| BB Curl | 1 x 9-12 (F-1) | 1 x 6-9 (F-1) | 1 x 4-6 (F-1) |