Hybrid program · Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
- Sessions / week
- 3
- Weeks
- 6
- Exercises
- 12
Upper + Conditioning
Push and pull, then cardio finisher
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Bench Press | 4 × 8-10 | Chest |
| Barbell Bent Over Row | 4 × 8-10 | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | Shoulders |
| Pull-Ups | 3 × 8-10 | Back |
| Burpees | 3 × 8 | Full Body |
Lower + Conditioning
Squat and hinge, then leg conditioning
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell High Bar Squat | 4 × 8-10 | Legs |
| Barbell Romanian Deadlift | 3 × 10-12 | Hamstrings |
| Walking Lunges | 3 × 10 each leg | Legs |
| Squat Jumps | 3 × 12 | Legs |
| Jump Rope | 2 × 60 sec | Cardio |
Full Body + Finisher
Compound lifts then short circuit
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Barbell Deadlift | 3 × 6-8 | Back |
| Barbell Bench Press | 3 × 8-10 | Chest |
| Barbell Bent Over Row | 3 × 8-10 | Back |
| Burpees | 2 × 10 | Full Body |
| Mountain Climbers | 2 × 45 sec | Core |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Strength & Conditioning 3-Day?
Strength & Conditioning 3-Day is 3 sessions per week, run for 6 weeks.
Is Strength & Conditioning 3-Day good for beginners?
Strength & Conditioning 3-Day is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Strength & Conditioning 3-Day?
Open Strength & Conditioning 3-Day in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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