Strength Training Plan

Summary: 3 Days a Week
30-days of balanced weight training.

Description: This is a balanced plan, focusing mostly on standard weight training movements, but also combining some cardio training each week. This plan consists of 2 days of focused weight training along 1 day of cardio and abs.

Workout Details

A balanced plan focused on strength training exercises.


This 30-day plan is designed to give you a well-balanced strength training workout. The plan is constructed of 3 workouts which combined will give you a full-body workout and also help improve your cardiovascular shape.

This plan is a good choice if you're looking for a new, balanced workout routine at the gym.

Access to gym equipment will be necessary to fully complete this plan. Begin each workout with a 10-15 minute warmup routine that incorporates stretching and walking/jogging.

Sample Workout from this Training Plan

Chest and Triceps

Your first workout each week will focus primarily on your chest and tricep muscles. The recommended sets and reps given are merely a suggestion. You should adjust the reps and weights to a level you feel comfortable with, and take special caution ...

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Push-Ups

Position yourself so that your hands are directly below your shoulders and toes are on the ground. ...

Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps

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Bench Press - Barbell, Flat

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder widt...

Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

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Automatic workout reminders
Customizable workout scheduling
Detailed workout guidance
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At a Glance

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You may customize your schedule after you choose to join this training plan.

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Discuss this Training Plan Subscribe to Strength Training Plan

travellingkid travellingkid

posted Wednesday, May 5, 2010

why can i only view the first two workouts in the program? I want to view all three types to get ready for my week!
Help please!

travellingkid travellingkid

posted Wednesday, May 5, 2010

why can i only view the first two workouts in the program? I want to view all three types to get ready for my week!
Help please!

jbgibbs jbgibbs

posted Friday, May 28, 2010

This plan is amazing. I am not new to the gym, but this plan is comprehensible, scaleable, challenging, and produces results. I was not sure that I would like a plan that only has me working out 3 days a week, but my body is responding like never before. I am not losing weight, but I see muscle growing and belly fat shrinking.

patriciawaters patriciawaters

posted Wednesday, August 4, 2010

for the gals, has anyone felt like they bulk up when strength training? any tips on staying lean while still getting strong?

Phantomluvr Phantomluvr

posted Monday, August 30, 2010

The workout was great today. Give me more!

nikkifritz nikkifritz

posted Tuesday, September 14, 2010

Any way to print this in a printer friendly format?? Not very portable in this format.

timdorr timdorr

posted Wednesday, September 15, 2010

I Burned 5,000 Calories! I Lost 20 Lbs!

Just started this week. My first day was pretty damn intense, but the 2nd one I’m not feeling in my biceps as much. Maybe I’m just more resistant to intensity there or my triceps were burned out and couldn’t support what my biceps were doing. I might substitute or add another machine exercise that concentrates on them alone, but other than that it’s a great routine!

riverain riverain

posted Friday, September 24, 2010

I Burned 5,000 Calories! I Burned 5,000 Calories!

Is it possible to print a workout? I need a listing of each routine to take to the gym with me. Thanks!

nalegtx149 nalegtx149

posted Sunday, September 26, 2010

I Lost 10 Lbs! I Lost 20 Lbs!

yea it’s called a pen and paper

kapluni kapluni

posted Wednesday, September 29, 2010

I Lost 10 Lbs!

yeah, that’s a crappy answer nalegtx

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