[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-354496-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-354496-en":127},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","3-day-strength-program-3-day-version","3-day Strength Program - 3 day version","","3-day strength program designed for weekly repetition, covering major movement patterns while letting users mix equipment options and adjust sessions to personal needs. Each workout includes exercises linked to YouTube videos, with suggested rep and set ranges plus guidance on structuring routines and progressing over time. The plan emphasizes consistency, provides exercise swap flexibility when movements feel uncomfortable or equipment is unavailable, and explains progression methods such as increasing volume, weight, range of motion, and tempo.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/template/","Template",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/template/presentations/","Presentations",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/template/3-day-strength-program-3-day-version/354496/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/3-day-strength-program-3-day-version/354496.png","ImageObject",442,249,{"name":42,"@type":43},"Jasmine","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-12","2026-09-22",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",6,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How is the program structured across the week?","Question",{"text":63,"@type":64},"The program consists of 3 total body workouts completed weekly, covering major movement patterns across the three days.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What workout structure options are included?",{"text":68,"@type":64},"It offers Straight Sets, Supersets, and Tri-Sets or Circuits, with guidance on pairing exercises that are non-competing.",{"name":70,"@type":61,"acceptedAnswer":71},"How should progression be handled over time?",{"text":72,"@type":64},"Progress workouts by keeping exercise choices stable for 4–6 weeks while increasing load when possible, using methods like increasing volume, weight, range of motion, and changing tempo.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},354496,1791727606,{"code":4,"msg":82,"data":83},"success",[84,88,93,98,103,108,113,118,123],{"id":85,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":86,"slug":87},11,90,"presentations",{"id":89,"doc_module":22,"doc_module_name":25,"category_name":90,"show_sort_weight":91,"slug":92},12,"Resumes",80,"resumes",{"id":94,"doc_module":22,"doc_module_name":25,"category_name":95,"show_sort_weight":96,"slug":97},14,"Invoices",70,"invoices",{"id":99,"doc_module":22,"doc_module_name":25,"category_name":100,"show_sort_weight":101,"slug":102},15,"Posters",60,"posters",{"id":104,"doc_module":22,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},16,"Social Media",50,"social-media",{"id":109,"doc_module":22,"doc_module_name":25,"category_name":110,"show_sort_weight":111,"slug":112},17,"Forms",40,"forms",{"id":114,"doc_module":22,"doc_module_name":25,"category_name":115,"show_sort_weight":116,"slug":117},18,"Letters",30,"letters",{"id":119,"doc_module":22,"doc_module_name":25,"category_name":120,"show_sort_weight":121,"slug":122},21,"Paper Templates",5,"papers-templates",{"id":124,"doc_module":22,"doc_module_name":25,"category_name":125,"show_sort_weight":4,"slug":126},158,"General","general-158",{"code":4,"msg":82,"data":128},{"doc_id":79,"user_id":129,"nickname":42,"user_avatar":130,"doc_module":22,"category_id":85,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":136,"language":137,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":138,"faqs":139,"seo_title":140,"seo_description":12,"update_tm":141,"read_time":30},2336478487870,"https://ap-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","SAMPLE STRENGTH PROGRAM  \n3 day version  \nabout this program   \nThis program is comprised of 3 total body work outs to be completed weekly. The program as a whole covers every major movement pattern, gives you the option to try various different pieces of equipment, and allows you the freedom to tweak it to your needs .  \nThe workouts themselves include exercises with links to YouTube videos, a suggested range of repetitions, and a suggested range of sets . Additionally, there is further information on how you can structure your workouts as well as how to progress them in the future .  \nThis program does NOT include an exhaustive list of exercises, explain methods of programming, or provide individualized advice . This program serves as a jumping off point to get you started with strength training while providing you with some extra information to keep going beyond this program .  \nEnjoy and happy training!  \ndefinitions  \nExercise: Exercises are the movements you’ll perform .  \nRepetitions: A “rep” is a single execution of an exercise . One pushup is one rep, and 10 pushups are 10 reps .  \nSets: A “set” is a collection of reps . If your goal is to complete 20 pushups, you might break your workout up into two sets of 10 reps .  \n10e: complete 10 reps on EACH side  \nother notes  \nYou can perform these workouts on any days of the week that you prefer . It’s best if you can get a day of rest inbetween each day. If that’s not possible, it’s better to get the workout in the day after you’ve completed another than not doing it at all.  \nIf a movement does not feel good or you don’t have the equipment to perform it, feel free to swap it out for something different.  \nDay 1   \nExercise \\# of Reps \\# of Sets  \nGoblet Squats  \nTRX Row or  Bent Row Split Squats  \nOverhead Presses Stability Ball Leg Curl Triceps Extensions  \nTall Plank Kettle bell Drags  \nSupermans  \n10-12  \n10-12 8 e-10e 10-12  \n10-12  \n10-12 8 e-10e 10-12  \n3-4  \n3-4  \n2-3  \n2-3  \n2-3  \n2-3  \n2-3  \n2-3  \nDay 2   \nExercise \\# of Reps \\# of Sets  \nBench Press 10-12 3-4  \nReverse Lunges 8 e-10e 3-4  \nReverse Flyes 10-12 2-3  \nHip Thrusts or  Bridges 10-12 2-3  \nLateral Squats 8 e-10e 2-3  \nLateral Raises 10-12 2-3  \nBanded or Cable Rotations 8 e-10e 2-3  \nFront Plank 20-30 sec 2-3  \nDay 3   \nExercise \\# of Reps \\# of Sets  \nDeadlifts Lat Pulldowns or  Pullups Step Ups  \nIncline Bench Press Curtsy Lunges  \nBiceps Curls  \nAnti-Rotation Presses Tuck Ups  \n10-12  \n10-12 8 e-10e 10-12 8 e-10e 10-12 8 e-10e 10-12  \n3-4  \n3-4  \n2-3  \n2-3  \n2-3  \n2-3  \n2-3  \n2-3  \nchoose your preferred structure   \nStraight Sets  \nComplete all sets of one exercise before moving on to the next.  \nThis takes the longest to complete, but you might choose it if you're in a busy gym and don't want to take too much time on any given piece of equipment.  \nSupersets  \nPair two exercises together and alternate between the two.  \nThis is a great way to get more work done in less time.  \nYou'll want to pair movements that are non-competing  \nand allow you to stay in the same general area of the gym.  \nThe workouts in this program are structured so that if you  \nfollow from top to bottom, you can pair the exercises  \ntogether sequentially as they’re non-competing.  \nTri-Sets or Circuits  \nPair 3-4 or more exercises together and complete them as a circuit.  \nThis is the most efficient structure, but generally takes up the most space/equipment.  \nhow to progress  \nWorkouts should not be different every week. If you're constantly changing up your workout, how is your body going to be able to progress and build? Short answer... it won't. For the same reason, workouts should not stay the same forever. If you're completing the same workouts with the same stressors month after month, you won't be providing your body with enough stimulus to change. So, my suggestion would be to keep your exercise choices the same for 4-6 weeks while progressing the load when you can. After those 4-6 weeks, you can create a new exerci","cbCaisgDHasfBFdc","https://ap.wps.com/l/cbCaisgDHasfBFdc","pdf",11010760,9,"English","# About this program\n## Definitions\n## Other notes\n# Day 1\n## Exercises and prescriptions\n# Day 2\n## Exercises and prescriptions\n# Day 3\n## Exercises and prescriptions\n# Choose your preferred structure\n## Straight Sets\n## Supersets\n## Tri-Sets or Circuits\n# How to progress\n## 6 ways to progress","[{\"question\":\"How is the program structured across the week?\",\"answer\":\"The program consists of 3 total body workouts completed weekly, covering major movement patterns across the three days.\"},{\"question\":\"What workout structure options are included?\",\"answer\":\"It offers Straight Sets, Supersets, and Tri-Sets or Circuits, with guidance on pairing exercises that are non-competing.\"},{\"question\":\"How should progression be handled over time?\",\"answer\":\"Progress workouts by keeping exercise choices stable for 4–6 weeks while increasing load when possible, using methods like increasing volume, weight, range of motion, and changing tempo.\"}]","3-day Strength Program - 3 day version | PDF",1790111284]