3 day shift

by Kroy M.

2 athletes joined

Program Description

If you work a 3 on 3 off shift, this is a 3 day workout

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Aug 21, 2024 11:47
Last Edited
Feb 12, 2025 04:30

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Overhead Press (Dumbbell)

1

2

1

1

1

8 reps

6 reps

10 reps

12 reps

15 reps

RPE 6

RPE 9.5

RPE 9

RPE 9

RPE 9

2

Incline Bench Press (Barbell)

3

1

12 reps

12 reps

RPE 8.5

RPE 10

3

Lateral Raise (Dumbbell)

4

12 reps

RPE 8.5

4

Squat (Barbell)

1

3

2

8 reps

5 reps

3 reps

RPE 6

RPE 7

RPE 8

5

Roman Chair Sit Up

2

-

6

Leg Curl

4

12 reps

RPE 8

Day 1

1

Deadlift (Barbell)

1

3

1

10 reps

3 reps

15 reps

RPE 7.5

RPE 10

RPE 6

2

Bench Press (Barbell)

3

14 reps

RPE 10

3

Wide Grip Pull-Up

4

6 reps

RPE 10

4

Lat Pulldown

4

20 reps

RPE 10

5

Leg Extension

2

40 reps

RPE 10

6

Dip (Bodyweight)

3

10 reps

RPE 10

7

Reverse Bicep Curl (Dumbbell)

2

40 reps

RPE 10

Day 1

1

Squat (Barbell)

1

5

8 reps

3 reps

RPE 9

RPE 9

2

Lying Leg Curl

4

15 reps

RPE 9.5

3

Wide Grip Pull-Up

3

10 reps

RPE 9.5

4

Wide Grip Lat Pulldown

4

15 reps

RPE 9.5

5

Lat Pulldown

4

15 reps

RPE 9.5

6

Hanging Leg Raise

3

20 reps

RPE 9.5

Day 2

1

Deadlift (Barbell)

1

2

2

8 reps

5 reps

5 reps

60%

80%

70%

2

Bench Press (Barbell)

3

2

8 reps

5 reps

70%

70%

3

V-Handle Tricep Pushdown (Cable)

5

12 reps

RPE 10

4

Skull Crusher

3

15 reps

RPE 10

Day 2

1

Seated Overhead Press (Barbell)

5

5 reps

RPE 9

2

Leg Curl

4

15 reps

RPE 9.5

3

Upright Row (Barbell)

4

12 reps

-

4

Incline Bench Press (Barbell)

3

10 reps

RPE 6

5

Leg Press (45 Degrees)

4

12 reps

RPE 9.5

6

Overhead Press (Dumbbell)

4

12 reps

RPE 8

7

Lateral Raise (Dumbbell)

4

15 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

4

8 reps

4 reps

RPE 8

RPE 8

2

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

3

Incline Bench Press (Barbell)

5

5 reps

RPE 9.5

4

Lateral Raise (Dumbbell)

5

15 reps

RPE 9

5

Pendlay Row

4

8 reps

RPE 9

6

Leg Extension

2

40 reps

RPE 10

Day 3

1

Hack Squat

1

2

2

12 reps

10 reps

10 reps

80%

100%

80%

2

Pendlay Row

4

8 reps

RPE 9

3

Incline Curl (Dumbbell)

4

8 reps

RPE 9

4

Leg Press (45 Degrees)

4

6 reps

80%

5

Bicep Curl (EZ Bar)

3

10 reps

RPE 8.5

6

Rear Delt Fly (Dumbbell)

4

14 reps

RPE 9

7

Single Arm Row (Dumbbell)

4

10 reps

RPE 8.5

8

Decline Crunch

3

25 reps

RPE 10

Day 3

1

Squat (Barbell)

6

3 reps

RPE 9

2

Wide Grip Pull-Up

3

10 reps

RPE 9.5

3

Lat Pulldown

5

12 reps

RPE 9

4

Barbell Row

5

6-8 reps

RPE 9

5

Leg Extension

2

40 reps

RPE 9.5

6

Hammer Curl

1

1

1

1

40 reps

30 reps

20 reps

10 reps

RPE 9

RPE 9

RPE 9

RPE 9

Day 3

1

Bench Press (Barbell)

1

7

8 reps

3 reps

RPE 8

RPE 8

2

Hack Squat

4

12 reps

RPE 8.5

3

Seated Overhead Press (Barbell)

5

6 reps

RPE 9.5

4

Hammer Curl

4

15 reps

RPE 9.5

5

Incline Curl (Dumbbell)

4

15 reps

RPE 9.5

6

Dip (Bodyweight)

4

10 reps

RPE 9.5

Day 1

1

Overhead Press (Dumbbell)

1 Set

2 Sets

1 Set

1 Set

1 Set

8 Reps

6 Reps

10 Reps

12 Reps

15 Reps

@6

@9.5

@9

@9

@9

2

Incline Bench Press (Barbell)

3 Sets

1 Set

12 Reps

12 Reps

@8.5

@10

3

Lateral Raise (Dumbbell)

4 Sets

12 Reps

@8.5

4

Squat (Barbell)

1 Set

3 Sets

2 Sets

8 Reps

5 Reps

3 Reps

@6

@7

@8

5

Roman Chair Sit Up

2 Sets

-

6

Leg Curl

4 Sets

12 Reps

@8

Day 2

1

Deadlift (Barbell)

1 Set

2 Sets

2 Sets

8 Reps

5 Reps

5 Reps

60%

80%

70%

2

Bench Press (Barbell)

3 Sets

2 Sets

8 Reps

5 Reps

70%

70%

3

V-Handle Tricep Pushdown (Cable)

5 Sets

12 Reps

@10

4

Skull Crusher

3 Sets

15 Reps

@10

Day 3

1

Hack Squat

1 Set

2 Sets

2 Sets

12 Reps

10 Reps

10 Reps

80%

100%

80%

2

Pendlay Row

4 Sets

8 Reps

@9

3

Incline Curl (Dumbbell)

4 Sets

8 Reps

@9

4

Leg Press (45 Degrees)

4 Sets

6 Reps

80%

5

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@8.5

6

Rear Delt Fly (Dumbbell)

4 Sets

14 Reps

@9

7

Single Arm Row (Dumbbell)

4 Sets

10 Reps

@8.5

8

Decline Crunch

3 Sets

25 Reps

@10