Triumvirate

Strength

3 weeks / 4 days per week

The Triumvirate consists of 3 exercises per workout. You should do 2-3 conditioning sessions per week in addition to the lifting.

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Week 1

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Chest Dip

Assistance
5 x 15 reps

Chin-up

Assistance
5 x 10 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance
5 x 12 reps

Hanging Leg Raise

Assistance
5 x 15 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Chest Press (Dumbbell)

Assistance
5 x 15 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 10 reps

Week 2

Day 1

Press

Main

3 x 70%

3 x 80%

3 x 90%

Chest Dip

Assistance
5 x 15 reps

Chin-up

Assistance
5 x 10 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance
5 x 12 reps

Hanging Leg Raise

Assistance
5 x 15 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Chest Press (Dumbbell)

Assistance
5 x 15 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 4

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 10 reps

Week 3

Day 1

Press

Main

5 x 75%

3 x 85%

1 x 95%

Chest Dip

Assistance
5 x 15 reps

Chin-up

Assistance
5 x 10 reps

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance
5 x 12 reps

Hanging Leg Raise

Assistance
5 x 15 reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Chest Press (Dumbbell)

Assistance
5 x 15 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 4

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 10 reps

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