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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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.

Latest Users on this Workout

lisamac99

lisamac99

from Macon, Georgia

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Discuss this Training Plan Subscribe to Strength Training Plan

lindasardin lindasardin

posted Monday, March 7, 2011

I Burned 50K Calories! I Biked 100 Miles! Champion I Lost 20 Lbs! Conqueror I Lost 10 Lbs! I Lost 5 Lbs! I Burned 5,000 Calories!

Have you tried looking under the workouts pull down tab. Then find excerises or create excerises.

aram1417 aram1417

posted Tuesday, March 8, 2011

I also had a few of the same problems. I printed out my workout yesterday but the descriptions were incomplete so I chose those I was familiar with and substituted others. ALSO because I did not have access to the whole program I only found out today that my gym does not have all the equipment for the second workout. Am I able to make changes to the porgram to accomodate t6he equipment in my gym? How can I enter info on my workout yesterday? HELP

shubh shubh

posted Friday, May 13, 2011

thanku vry much for this plan,surely i m gng 2 do it…………….no words to describe this site.
cn u show the video of all excercise

spartacus3 spartacus3

posted Wednesday, June 22, 2011

I fell asleep after my workout last night! How do I add a workout I did yesterday? Anybody?? This is a major rip-off if you can’t even track what you did yesterday.

keyzcurrington keyzcurrington

posted Wednesday, June 22, 2011

ok thiss looks soo funn (; i just started supper excited :P

lammiboy lammiboy

posted Friday, June 24, 2011

So I just did my first workout, I will post a picture with my gain’s from this routine. The First workout really took it out of my arms _

nitinmalhotra20 nitinmalhotra20

posted Friday, July 15, 2011

is it just me or is there really no shoulder workouts in here??

silvrghst silvrghst

posted Wednesday, July 20, 2011

Enter your message…

frankmarino frankmarino

posted Friday, July 22, 2011

This is a pretty good all around plan, but where are the shoulders?

dan217 dan217

posted Sunday, August 7, 2011

gotta say…. as a fitness junky.. you made a typo on this plan right, you mean do the barbell chest press and THEN the pushups right? not the other way around??
cause if your doing super sets you HAVE to start with the heaviest weight, and then move to lower resistance, you 100% must do the chest press before the pushups or you will likely pump out the same pushups but reduce your bench press result being less effective…
hope that helped .

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