Simple 3 weeks program

Strength

3 weeks / 4 days per week

Suffer now, gain later

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Week 1

Day 1

Bench Press

Assistance
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 10 reps

Bench Press (Machine)

Assistance
3 x 10 reps

Pulldown (Machine plate loaded)

Assistance
3 x 10 reps

Curl (Dumbbell)

Assistance
3 x 12 reps

One Arm Curl (Cable)

Assistance
3 x 12 reps

Day 2

Press

Assistance
5 x 10 reps

Hack Press (Machine plate loaded)

Assistance
6 x 10 reps

Lateral Raise (Cable)

Assistance
4 x 10 reps

Leg Extension (Machine)

Assistance
3 x 12 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 12 reps

Seated Leg Curl (Machine)

Assistance
3 x 12 reps

Day 3

Incline Bench Press (Machine plate loaded)

Assistance
4 x 10 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Seated Fly (Machine)

Assistance
3 x 12 reps

T-bar Row (Machine plate loaded)

Assistance
3 x 12 reps

Incline Curl (Dumbbell)

Assistance
4 x 10 reps

Preacher Curl (Barbell)

Assistance
4 x 10 reps

Day 4

Leg Press

Assistance
5 x 10 reps

Shoulder Press (Dumbbell)

Assistance
4 x 10 reps

Deadlift

Assistance
3 x 10 reps

Front Lateral Raise (Dumbbell)

Assistance
4 x 10 reps

Triceps Extension (Cable)

Assistance
3 x 12 reps

Seated Reverse Fly (Cable)

Assistance
3 x 12 reps

Week 2

Day 1

Bench Press

Assistance
4 x 8 reps

Bent-over Row (Dumbbell)

Assistance
4 x 8 reps

Bench Press (Machine)

Assistance
4 x 8 reps

Pulldown (Machine plate loaded)

Assistance
4 x 10 reps

Curl (Dumbbell)

Assistance
4 x 8 reps

One Arm Curl (Cable)

Assistance
4 x 8 reps

Day 2

Press

Assistance
5 x 8 reps

Hack Press (Machine plate loaded)

Assistance
6 x 8 reps

Lateral Raise (Cable)

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 10 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
4 x 10 reps

Seated Leg Curl (Machine)

Assistance
4 x 10 reps

Day 3

Incline Bench Press (Machine plate loaded)

Assistance
4 x 8 reps

Pulldown (Cable)

Assistance
4 x 10 reps

Seated Fly (Machine)

Assistance
4 x 10 reps

T-bar Row (Machine plate loaded)

Assistance
4 x 10 reps

Incline Curl (Dumbbell)

Assistance
4 x 10 reps

Preacher Curl (Barbell)

Assistance
4 x 10 reps

Day 4

Leg Press

Assistance
5 x 8 reps

Shoulder Press (Dumbbell)

Assistance
4 x 10 reps

Deadlift

Assistance
4 x 8 reps

Front Lateral Raise (Dumbbell)

Assistance
4 x 10 reps

Triceps Extension (Cable)

Assistance
4 x 10 reps

Seated Reverse Fly (Cable)

Assistance
4 x 10 reps

Week 3

Day 1

Bench Press

Assistance
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
4 x 6 reps

Bench Press (Machine)

Assistance
5 x 5 reps

Pulldown (Machine plate loaded)

Assistance
4 x 10 reps

Curl (Dumbbell)

Assistance
4 x 8 reps

One Arm Curl (Cable)

Assistance
4 x 8 reps

Day 2

Press

Assistance
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
6 x 8 reps

Lateral Raise (Cable)

Assistance
4 x 8 reps

Leg Extension (Machine)

Assistance
4 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
4 x 8 reps

Seated Leg Curl (Machine)

Assistance
4 x 8 reps

Day 3

Incline Bench Press (Machine plate loaded)

Assistance
5 x 5 reps

Pulldown (Cable)

Assistance
5 x 6 reps

Seated Fly (Machine)

Assistance
5 x 6 reps

T-bar Row (Machine plate loaded)

Assistance
4 x 8 reps

Incline Curl (Dumbbell)

Assistance
5 x 6 reps

Preacher Curl (Barbell)

Assistance
5 x 6 reps

Day 4

Leg Press

Assistance
5 x 6 reps

Shoulder Press (Dumbbell)

Assistance
4 x 8 reps

Deadlift

Assistance
5 x 5 reps

Front Lateral Raise (Dumbbell)

Assistance
4 x 8 reps

Triceps Extension (Cable)

Assistance
4 x 8 reps

Seated Reverse Fly (Cable)

Assistance
4 x 8 reps

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