Physically Fit’s Beginners Guide to Strength Training – Phase 2
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Block 1. INTRODUCTION INTO 3-DAY SPLIT
Training 3 days a week we will be splitting the body up into 3 sections.
Day 1 will be all the push muscles. Chest, shoulders, and triceps.
Day 2 will be all the pull muscles. Back, biceps and traps.
Day 3 will be legs, focusing on the lower body.
Block 2. the big three
Still staying with the 3-day split we will now start to bring in the big compound
lifts of Bench Press, Squat and Deadlift.
These will be performed in a relatively high repetition range so we can focus on
form and execution before moving onto Block 3.
Block 3. building strength
Now we have the body conditioned to 3 days a week, we will now focus on bring
our strength up on the big three lifts, as these lifts involve the whole body, they are
excellent strength builders and the foundations of any good strength program.