3-Day FITT Strength & Cardio Program w/ Goal of General Fitness

Day 2: Upper Body - Push Day 3: Upper Body - Pull

Day 1: Lower Body
Exercises Exercises

Exercise #1 Barbell Back Squat Incline Dumbbell Bench Press Bentover Barbell Row

Warm Up: 40% 5 reps 5 reps 5 reps

Warm Up: 60% 5 reps 5 reps 5 reps

Warm Up: 80% 3 reps 3 reps 3 reps

Set 1 8 - 12 reps 8 - 12 reps 8 - 12 reps

Set 2 8 - 12 reps 8 - 12 reps 8 - 12 reps

Set 3 8 - 12 reps 8 - 12 reps 8 - 12 reps

Exercise #2 Barbell Deadlift Standing Barbell Military Press Lat Pulldown

Set 1 8 - 12 reps 8 - 12 reps 8 - 12 reps

Set 2 8 - 12 reps 8 - 12 reps 8 - 12 reps

Set 3 8 - 12 reps 8 - 12 reps 8 - 12 reps

Exercise #3 Leg Press Body Weight Dips Cable Rope Face Pull

Set 1 8 - 12 reps 8 - 12 reps (or as many as possible) 8 - 12 reps

Set 2 8 - 12 reps 8 - 12 reps (or as many as possible) 8 - 12 reps

Set 3 8 - 12 reps 8 - 12 reps (or as many as possible) 8 - 12 reps

Exercise #4
Seated Calf Raise Dumbbell Lateral Raise Cable Row
(optional)
Set 1 8 - 12 reps 8 - 12 reps 8 - 12 reps

Set 2 8 - 12 reps 8 - 12 reps 8 - 12 reps

1
 Set 3 8 - 12 reps 8 - 12 reps 8 - 12 reps

20 - 30 mins @ 64%-96% estimated 20 - 30 mins @ 64%-96% estimated 20 - 30 mins @ 64%-96%

maximal heart rate = 119bpm - maximal heart rate = 119bpm - estimated maximal heart rate =
CARDIO 179bpm 179bpm 119bpm - 179bpm
(cycling or skipping rope or stair (cycling or skipping rope or stair (cycling or skipping rope or stair
machine) machine) machine)