EaseFit
STRENGTH · STRENGTH · 3 DAY

Strength essentials · 3 day

Three focused sessions using lower rep ranges on compound movements with sensible accessory work around them.

Intermediate lifters who want strength-focused programming on a three-day schedule.

Intermediate3 days60 minStrength
GoalStrengthLevelIntermediateLocationGymFrequency3 days/weekSession~60 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push strengthChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 5–8
WORK
Hammer Grip Incline DB Bench PressChest · 4 × 5–8
WORK
Low Cable CrossoverChest · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 4 × 5–8
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORK
Triceps PushdownTriceps · 3 × 8–12
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull strengthLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 4 × 5–8
WORK
Bent Over Barbell RowMiddle Back · 4 × 5–8
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 5–8
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORK
Lying Cable CurlBiceps · 3 × 8–12
WORK
Overhead Cable CurlBiceps · 3 × 8–12
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Leg strengthQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 4 × 5–8
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 4 × 5–8
WORK
Barbell LungeQuadriceps · 4 × 5–8
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 8–12
WORK
Calf Press On The Leg Press MachineCalves · 3 × 8–12
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push strengthChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 5–8
WORK
Hammer Grip Incline DB Bench PressChest · 4 × 5–8
WORK
Low Cable CrossoverChest · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 4 × 5–8
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORK
Triceps PushdownTriceps · 3 × 8–12
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull strengthLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 4 × 5–8
WORK
Bent Over Barbell RowMiddle Back · 4 × 5–8
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 5–8
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORK
Lying Cable CurlBiceps · 3 × 8–12
WORK
Overhead Cable CurlBiceps · 3 × 8–12
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Leg strengthQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 4 × 5–8
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 4 × 5–8
WORK
Barbell LungeQuadriceps · 4 × 5–8
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 8–12
WORK
Calf Press On The Leg Press MachineCalves · 3 × 8–12
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push strength02Pull strength03Leg strength
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Strength essentials · 3 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

Download PDF