Saved plan
3-day plan, 30-minute sessions
A free 4-week 3-day strength plan built to get you measurably stronger. 3 sessions a week, 30-minute workouts, 9 exercises using bodyweight only.
Lower Strength
- Tempo Bodyweight Squat4 × 5
- Single-Leg RDL3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Reverse Lunge3 × 8-10
Upper Strength
- Push-Up4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Incline Push-Up3 × 8-10
- Band Row3 × 8-10
- Dead Bug3 × 8-10
Full Body
- Tempo Bodyweight Squat4 × 5
- Push-Up3 × 8-10
- Single-Leg RDL3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
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https://varsityforever.app/plan/strength-3d-30m-bw3-Day Strength Plan, 30-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #StrengthTraining #LiftHeavy #3DaySplit
https://varsityforever.app/plan/strength-3d-30m-bw
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