3 day gym 3 day cardio

by Axu

1 athletes joined

Program Description

Gain muscle and improve cardio

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 17, 2024 04:48
Last Edited
Dec 17, 2024 04:55

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Cardio

1

60 mins

RPE 7

Day 1

1

Cardio

1

60 mins

RPE 7

Day 1

1

Cardio

1

60 mins

RPE 7

Day 2

1

Incline Bench Press (Dumbbell)

3

6-8 reps

RPE 10

2

Dip (Weighted)

3

8 reps

RPE 10

3

Chest Fly (Cable)

2

15 reps

RPE 10

4

Tricep Extension (Cable)

3

12 reps

RPE 10

5

Seated Shoulder Press (Dumbbell)

3

6-8 reps

RPE 10

6

Lateral Raise (Cable)

3

12 reps

RPE 10

Day 2

1

Incline Bench Press (Dumbbell)

3

6-8 reps

RPE 10

2

Dip (Weighted)

3

8 reps

RPE 10

3

Chest Fly (Cable)

2

15 reps

RPE 10

4

Tricep Extension (Cable)

3

12 reps

RPE 10

5

Seated Shoulder Press (Dumbbell)

3

6-8 reps

RPE 10

6

Lateral Raise (Cable)

3

12 reps

RPE 10

Day 2

1

Incline Bench Press (Dumbbell)

3

6-8 reps

RPE 10

2

Dip (Weighted)

3

8 reps

RPE 10

3

Chest Fly (Cable)

2

15 reps

RPE 10

4

Tricep Extension (Cable)

3

12 reps

RPE 10

5

Seated Shoulder Press (Dumbbell)

3

6-8 reps

RPE 10

6

Lateral Raise (Cable)

3

12 reps

RPE 10

Day 3

1

Cardio

1

60 mins

RPE 7

Day 3

1

Cardio

1

60 mins

RPE 7

Day 3

1

Cardio

1

60 mins

RPE 7

Day 4

1

Pull-Up (Weighted)

3

6-8 reps

RPE 10

2

Pendlay Row

3

6-8 reps

RPE 10

3

Lat Pulldown (Close Grip)

2

8-10 reps

RPE 10

4

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

5

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

6

Face Pull

3

15 reps

RPE 10

Day 4

1

Pull-Up (Weighted)

3

6-8 reps

RPE 10

2

Pendlay Row

3

6-8 reps

RPE 10

3

Lat Pulldown (Close Grip)

2

8-10 reps

RPE 10

4

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

5

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

6

Face Pull

3

15 reps

RPE 10

Day 4

1

Pull-Up (Weighted)

3

6-8 reps

RPE 10

2

Pendlay Row

3

6-8 reps

RPE 10

3

Lat Pulldown (Close Grip)

2

8-10 reps

RPE 10

4

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

5

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

6

Face Pull

3

15 reps

RPE 10

Day 5

1

Cardio

1

60 mins

RPE 7

Day 5

1

Cardio

1

60 mins

RPE 7

Day 5

1

Cardio

1

60 mins

RPE 7

Day 6

1

Hack Squat

1

2

6 reps

8 reps

RPE 10

RPE 10

2

Romanian Deadlift (Barbell)

1

2

6 reps

8 reps

RPE 10

RPE 10

3

Leg Press (45 Degrees)

1

2

6 reps

8 reps

RPE 10

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Ab Wheel

3

AMRAP

RPE 10

Day 6

1

Hack Squat

1

2

6 reps

8 reps

RPE 10

RPE 10

2

Romanian Deadlift (Barbell)

1

2

6 reps

8 reps

RPE 10

RPE 10

3

Leg Press (45 Degrees)

1

2

6 reps

8 reps

RPE 10

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Ab Wheel

3

AMRAP

RPE 10

Day 6

1

Hack Squat

1

2

6 reps

8 reps

RPE 10

RPE 10

2

Romanian Deadlift (Barbell)

1

2

6 reps

8 reps

RPE 10

RPE 10

3

Leg Press (45 Degrees)

1

2

6 reps

8 reps

RPE 10

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Ab Wheel

3

AMRAP

RPE 10

Day 1

1

Cardio

1 Set

60 mins

@7

Day 3

1

Cardio

1 Set

60 mins

@7

Day 5

1

Cardio

1 Set

60 mins

@7

Day 2

1

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

@10

2

Dip (Weighted)

3 Sets

8 Reps

@10

3

Chest Fly (Cable)

2 Sets

15 Reps

@10

4

Tricep Extension (Cable)

3 Sets

12 Reps

@10

5

Seated Shoulder Press (Dumbbell)

3 Sets

6-8 Reps

@10

6

Lateral Raise (Cable)

3 Sets

12 Reps

@10

Day 4

1

Pull-Up (Weighted)

3 Sets

6-8 Reps

@10

2

Pendlay Row

3 Sets

6-8 Reps

@10

3

Lat Pulldown (Close Grip)

2 Sets

8-10 Reps

@10

4

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@10

5

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

6

Face Pull

3 Sets

15 Reps

@10

Day 6

1

Hack Squat

1 Set

2 Sets

6 Reps

8 Reps

@10

@10

2

Romanian Deadlift (Barbell)

1 Set

2 Sets

6 Reps

8 Reps

@10

@10

3

Leg Press (45 Degrees)

1 Set

2 Sets

6 Reps

8 Reps

@10

@10

4

Hanging Leg Raise

3 Sets

AMRAP

@10

5

Ab Wheel

3 Sets

AMRAP

@10