EaseFit
CONDITIONING · CONDITIONING · 3 DAY

Strength + longer cardio

Three strength workouts with a longer low-intensity cardio block suited to walking, treadmill work, cycling or another sustainable option.

Users who enjoy steady cardio and want it programmed alongside full resistance training rather than treated as intervals.

Intermediate3 days45 + 30 minCardio
GoalGeneralLevelIntermediateLocationGymFrequency3 days/weekSession~45 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

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

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push + cardioChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull + cardioLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Legs + cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push + cardioChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull + cardioLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Legs + cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 30 min
CARDIO
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push + cardio02Pull + cardio03Legs + cardio
EQUIPMENT

What you need

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

Training location: Gym. Cardio: 30 minutes.

DOWNLOAD & TRAIN

Strength + longer cardio

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

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