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Workout Program

The 3-Day Intense Workout Regimen focuses on building power, strength, speed, agility, and reflexes through structured sessions lasting 2 hours each. Each day is dedicated to specific training goals: Day 1 for power and maximal strength, Day 2 for speed and agility, and Day 3 for combat conditioning and functional power. Key notes emphasize load progression, rest, technique, and exercise variation for optimal results.

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34 views3 pages

Workout Program

The 3-Day Intense Workout Regimen focuses on building power, strength, speed, agility, and reflexes through structured sessions lasting 2 hours each. Each day is dedicated to specific training goals: Day 1 for power and maximal strength, Day 2 for speed and agility, and Day 3 for combat conditioning and functional power. Key notes emphasize load progression, rest, technique, and exercise variation for optimal results.

Uploaded by

oscar123flaming
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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3-Day Intense Workout Regimen

This program is designed for 3 days per week, 2 hours per session, including warm-up and cooldown.
Aim: Achieve a physique and athleticism like Daniel Park’s “second body,” focusing on power, strength,
speed, agility, and reflexes.

Day 1 – Power & Maximal Strength

Warm-up (15′)
• Jump rope (speedrope): 3′
• Dynamic mobility (leg swings, shoulder circles, hip openers): 8′
• Activation (push-ups, glute bridges, scapular pull-ups): 4′

Strength Block (45′)


A1. Barbell back squat – 5×5 @ 75–85% 1RM
A2. Pull-ups (weighted if possible) – 5×5 supersetted
B1. Barbell bench press – 5×5 @ 75–85% 1RM
B2. Barbell bent-over row – 5×5 supersetted

Power Block (20′)


• Kettlebell swing (5 kg): 6×8 explosive
• Deadlift (sumo or trap-bar): 4×3 @ 60–70% 1RM, focus speed

Grip & Core (10′)


• Farmer’s walk with dumbbell (heavy): 4×30 m
• Plank to push-up: 4×10 total

Cooldown (15′)
• Static stretching: hips, hamstrings, chest, lats: 10′
• Foam-roll quads, glutes, back: 5′

Day 2 – Speed, Agility & Reactive Power

Warm-up (15′)
• Jump rope (alternate foot, double-unders): 3′
• Agility ladder drills: 6′
• Dynamic drills (karaoke, high knees, butt kicks): 6′
Plyo & Reactive (30′)
• Box/bench jumps: 5×5
• Lateral hurdle hops: 4×8
• Depth jumps off bench: 4×5

Speed & Change-of-Direction (20′)


• Cone T-drills: 4 runs
• 5-10-5 shuttle: 4 repeats
• “Suicide” sprints: 4 rounds

Strength Endurance (20′)


• EZ-bar Romanian deadlift: 4×10
• Dumbbell walking lunges: 4×12 steps
• Leg extensions: 4×15

Reflex/Hand-Eye (10′)
• Tennis-ball wall drills: 10′ continuous

Cooldown (15′)
• Static calf, quad, shoulder stretches: 10′
• Breath-work & foam rolling: 5′

Day 3 – Combat Conditioning & Functional Power

Warm-up (15′)
• Shadow boxing w/ footwork: 5′
• Shoulder rotations & hip openers: 5′
• Core activation (dead bug, bird-dog): 5′

Bag Work + Footwork (25′)


• Heavy bag rounds: 6×3′ on / 1′ off
• Cone weave footwork between rounds

Olympic-Style Power (20′)


• Barbell power cleans: 5×3
• Push-press: 5×5

Full-Body Circuit (20′)


4 rounds, 45″ work / 15″ rest:
1. Pull-ups (max reps)
2. Kettlebell goblet squat – 12
3. Plyo push-ups – 8
4. Dumbbell renegade rows – 8/side
5. Speed-rope high-tempo – 45″

Grip & Reflex (10′)


• Grip-trainer crush holds: 5× max
• Tennis-ball catch variations: 5′

Cooldown (15′)
• PNF stretching: hamstrings, pecs, lats: 10′
• Deep breathing & meditation: 5′

Key Notes & Progression


1. Load & Intensity: Base phase (70–75% 1RM), build to 85% in weeks 5–8, deload every 4–6 weeks.
2. Rest & Recovery: At least one rest day between workouts, focus on sleep, nutrition, and hydration.
3. Technique First: Prioritize form, especially on explosive and technical lifts.
4. Tracking & Variation: Keep a log and rotate exercises every 4–6 weeks.

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