3 Perfect Weeks of Strength

Take the guesswork out of putting together the perfect strength routine. This plan is designed to target each major muscle group, every which way, multiple times per week. For maximum benefit, it has all the moves you need, wrapped into four 30-minute workouts per week for three weeks in a row. If you’re used to lifting weights and looking for a well-rounded routine you can keep coming back to, this program is for you. There are classic movements—like hinges, pushes, and pulls—plus dynamic total-body and core exercises all rolled into a complete package. Each week, the Fitness+ Strength team guides you through two total-body workouts, one lower-body workout, and one upper-body workout. The total-body workouts feature combination exercises, balance moves, and some jumping. The lower-body workouts help build muscle in your quads, hamstrings, and glutes. The upper-body workouts target your back, chest, and shoulders. For best results, do one workout per day in the order shown. And spread them out as much as you can throughout the week based on whatever works best for you. Insert rest days or do complementary workouts like cardio or yoga—play around with what feels most comfortable for your schedule and your body. Once the three weeks are up, make sure to celebrate! Then maybe pop back into week one for another round. And—if you feel ready—you might bring along some heavier weights and see how you've progressed.