Training Program: 3-Month Fitness/Bodybuilding Plan

Goal

  • Improve strength performance (especially in squats, deadlifts, and bench presses)
  • Develop rounder glutes and broader shoulders
  • Balance the load between maximum and supportive workouts

General Principles

  • Workouts 2 times a week
  • 1 maximum training and 1 supportive, lighter training
  • Use of basic exercises
  • Progression over 3 months by increasing weights and/or repetitions

Training Program

Month 1: Adaptation Period

Workout 1: Maximum

  1. Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 4 x 6-8 reps
  2. Deadlifts: 4 x 6-8 reps
  3. Kneeling Leg Press: 3 x 10 reps
  4. Bench Press: 3 x 6-8 reps
  5. Dumbbell Lateral Raises: 3 x 10-12 reps
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight
  7. Plank: 3 x 60 sec

Workout 2: Supportive

  1. Step-Ups with Dumbbells: 3 x 10 reps per leg
  2. Hip Thrusts with Barbell: 3 x 12 reps
  3. Dumbbell Flyes (shoulders): 3 x 12 reps
  4. Lat Pulldown: 3 x 10 reps
  5. Side Plank: 2 x 45 sec per side
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight

Month 2: Progression and Increasing Load

Workout 1: Maximum

  1. Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 5 x 5 reps (increasing weight)
  2. Deadlifts: 4 x 6 reps
  3. Hip Thrusts with Barbell or with Machine: 4 x 8 reps
  4. Bench Press: 4 x 6 reps
  5. Dumbbell Lateral Raises: 4 x 10 reps
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight
  7. Weighted Plank: 3 x 60 sec

Workout 2: Supportive

  1. Goblet Squats: 3 x 12 reps
  2. Narrow Stance Leg Press: 3 x 10 reps
  3. Front Dumbbell Raises: 3 x 10 reps
  4. Lat Pulldown: 3 x 8 reps (lighter weight)
  5. Hanging Leg Raises: 2 x 10-15 reps
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight

Month 3: Peak Period and Max Performance Testing

Workout 1: Maximum

  1. Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 3 x 3-5 reps (max weight testing)
  2. Deadlifts: 3 x 3-5 reps
  3. Hip Thrusts with Barbell or with machine: 4 x 6-8 reps
  4. Bench Press: 3 x 3-5 reps
  5. Dumbbell Lateral Raises: 3 x 8-10 reps
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight
  7. Weighted Plank: 3 x 90 sec

Workout 2: Supportive

  1. Lateral Band Walks (glute activation): 3 x 15 steps per side
  2. Light Dumbbell Deadlifts: 3 x 10 reps
  3. Alternating Dumbbell Front and Lateral Raises: 3 x 10 reps
  4. Narrow Stance Leg Press: 3 x 8 reps
  5. Ab Wheel Rollouts: 2 x 10-12 reps
  6. Lu Raises (shoulder raises): 2 x 20-30 reps with light weight

Recommendations

  • Gradually increase weights according to how you feel
  • Focus on technique, especially in basic exercises
  • On maximum training days, take extra time to warm up and do test sets
  • Ensure sufficient rest and monitor your diet to support muscle growth and recovery

Final Goal

  • Increase weight in squats, deadlifts, and bench presses by 10-15%
  • Visible development of rounder glutes and broader shoulders
  • Achieve better physical condition and well-being
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