3 - Day Per Week ProgramMonday:
- Back Squats
- Lighter D-lift (80% - 90%)
- Leg Press or Front Squats or Lunges
- Leg Extensions
- Leg Curls
- Flat Bench
- Military Press or Overhead Press or Incline Bench
- Dumbbell Bench or Flies
- Triceps: French Curls or Cable Pushdowns or Overhead Dumbbell
- Abs
Wednesday:
- Lighter Back Squats (80% - 90%)
- Leg Press or Front Squats or Lunges
- Leg Extensions
- Leg Curls
- Lighter Flat Bench (If necessary!)
- Dumbbell Bench or Flies
- Triceps: French Curls or Cable Pushdowns or Overhead Dumbbell
- Abs
Friday:
- Deadlift
- Straight Leg D-lift or Partial D-lift
- Rows
- Pulldowns
- Shrugs
- Flat Bench
- Military Press or Overhead Press or Incline Bench
- Dumbbell Bench or Flies
- Triceps: French Curls or Cable Pushdowns or Overhead Dumbbell
- Abs