3 Day a Week Body Blast: Training by Keven Dubreil in TrainHeroic

3 Day a Week Body Blast

Kilo Barbell Club

Coach
Keven Dubreil

This program is designed to kick your butt back into shape. It is rough at first but you'll be glad you did it.

This is not an Olympic weightlifting program. This is a body building focused program.

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3 Primary Lifts
This program has you go through the squat, bench, and deadlift extensively.
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Back to Workout Shape
This Program is designed as the perfect workout to start with when trying to get back into the gym
Features
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Programming 3 days per week
Strength and Conditioning style lifting with weights! No AMRAP just barbells!
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbell // KettleBell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Back Squat

4 x 10

A2

Weighted Lunges

4 x 10

B1

Single Leg Box Squat

4 x 6

B2

Barbell Hip Thrust

4 x 10

Abs

C

3 Rounds 10 Leg lift to Hip Raise 10 Russian Twists ea/ Side 10 Crunches

Tuesday
Week 1 Day 3

A1

Bench Press

4 x 10

A2

DB Bicep Curls

4 x 10

B

Bench Dips

4 x 10

C

Bent Over DB Fly

4 x 10

Abs

D

3 Rounds 10 Weighted Sit Ups 1 Min Plank 30 sec Flutter Kicks

Thursday
Week 1 Day 5

A1

Romanian Deadlift

4 x 10

A2

Split Squat

4 x 10

B1

DB Lateral Raise

4 x 10

B2

DB Shrug

4 x 10

Abs

C

3 Rounds 10 Bicycle Crunches ea/ Side 10 Dead Bugs 10 Plank knee to Elbow ea/ Side

Coach
coach-avatar Keven Dubreil

Keven has been in the sport for nearly a decade now. He is a silver medalist in the 67kg 2019 Under 25's competition as well as an American Open Finals Qualifier for the 73kg division.

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Why the body Blast

Because your future self will thank you!

Get 3 Day a Week Body Blast
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3 Day a Week Body Blast