{"id":14036,"date":"2025-03-11T09:39:54","date_gmt":"2025-03-11T09:39:54","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/treeningkava-3-kuuline-fitness-kulturism-treeningkava\/"},"modified":"2025-03-11T12:45:46","modified_gmt":"2025-03-11T12:45:46","slug":"training-program-3-month","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/en\/blog\/training-program-3-month\/","title":{"rendered":"Training Program: 3-Month Fitness\/Bodybuilding Plan"},"content":{"rendered":"<p><b>Goal<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve strength performance (especially in squats, deadlifts, and bench presses)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Develop rounder glutes and broader shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance the load between maximum and supportive workouts<\/span><\/li>\n<\/ul>\n<p><b>General Principles<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Workouts 2 times a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 maximum training and 1 supportive, lighter training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use of basic exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progression over 3 months by increasing weights and\/or repetitions<\/span><\/li>\n<\/ul>\n<p><b>Training Program<\/b><\/p>\n<p><b>Month 1: Adaptation Period<\/b><\/p>\n<p><b>Workout 1: Maximum<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 4 x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts: 4 x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneeling Leg Press: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 3 x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Lateral Raises: 3 x 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank: 3 x 60 sec<\/span><\/li>\n<\/ol>\n<p><b>Workout 2: Supportive<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-Ups with Dumbbells: 3 x 10 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Thrusts with Barbell: 3 x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Flyes (shoulders): 3 x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldown: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Plank: 2 x 45 sec per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<\/ol>\n<p><b>Month 2: Progression and Increasing Load<\/b><\/p>\n<p><b>Workout 1: Maximum<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 5 x 5 reps (increasing weight)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts: 4 x 6 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Thrusts with Barbell or with Machine: 4 x 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 x 6 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Lateral Raises: 4 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Plank: 3 x 60 sec<\/span><\/li>\n<\/ol>\n<p><b>Workout 2: Supportive<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet Squats: 3 x 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow Stance Leg Press: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front Dumbbell Raises: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldown: 3 x 8 reps (lighter weight)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging Leg Raises: 2 x 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<\/ol>\n<p><b>Month 3: Peak Period and Max Performance Testing<\/b><\/p>\n<p><b>Workout 1: Maximum<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Squats (alternatives: Leg Press, Goblet Squats, Bulgarian Squats): 3 x 3-5 reps (max weight testing)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts: 3 x 3-5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Thrusts with Barbell or with machine: 4 x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 3 x 3-5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Lateral Raises: 3 x 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Plank: 3 x 90 sec<\/span><\/li>\n<\/ol>\n<p><b>Workout 2: Supportive<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral Band Walks (glute activation): 3 x 15 steps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light Dumbbell Deadlifts: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating Dumbbell Front and Lateral Raises: 3 x 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow Stance Leg Press: 3 x 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ab Wheel Rollouts: 2 x 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (shoulder raises): 2 x 20-30 reps with light weight<\/span><\/li>\n<\/ol>\n<p><b>Recommendations<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase weights according to how you feel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on technique, especially in basic exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On maximum training days, take extra time to warm up and do test sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure sufficient rest and monitor your diet to support muscle growth and recovery<\/span><\/li>\n<\/ul>\n<p><b>Final Goal<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase weight in squats, deadlifts, and bench presses by 10-15%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visible development of rounder glutes and broader shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achieve better physical condition and well-being<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14030,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training Program: 3-Month 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