simple strength training program

Description
3-Day Strength Program

• Inspired by weightlifting, powerlifting & calisthenics 💡
  
• Focuses only on strength 🧐
  
• Simple program that requires minimal equipment 𝄂𝄂—𝄂𝄂
  
• Push day | Pull day | Squat day ☰
  
• Trains the body as one unit, not separate parts 🏋️
  
• Includes light & dark file versions ☀️ 🌙
  
• Uses 0%–10% gym machines

The program focuses purely on strength. For example, the pull-up is the main exercise for developing vertical pulling strength, excluding unnecessary machine or cable exercises.

The same applies to the squat, performed in a weightlifting style with full depth, where the hips go below the knees.

Dips are also included, as they are considered the upper-body equivalent of the squat.

All of these exercises are compound movements that rely on free weights or bodyweight. You can also add cardiovascular exercises for endurance, such as: running, jogging, rope jumping.

This program is designed for general training to increase overall strength. It can also serve as a beginner’s entry into Olympic weightlifting and powerlifting by building foundational strength.

If some exercises are too advanced for you, you can try easier variations. For example, you can replace dips with bench dips, and for pull-ups or chin-ups, you can perform them while seated on the ground, using your legs to assist during the movement.

The structure of the file is based on the 7 days of the week, organized around the three types of exercises (push, pull, squat), with an additional row for core exercises.
Each exercise type includes two rows: one row to select the exercise from a dropdown menu using Excel’s data validation feature, and another row to record the number of reps and the weight used.

- the table size fits one paper
- Can be used on PC and mobile devices
- Compatible with Google Sheets and Microsoft Excel
- Can be used and edited offline


If you struggle with an exercise, I can send you youtube videos to help.