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Strength Training Cards

Reference cards for key strength exercises and programming.

Upper Body — Push

  • Bench Press: 3-4 x 8-12 reps
  • Overhead Press: 3 x 8-10 reps
  • Incline Dumbbell Press: 3 x 10-12 reps
  • Dips: 3 x 8-12 reps (bodyweight or assisted)
  • Lateral Raises: 3 x 12-15 reps
  • Tricep Pushdown: 3 x 12-15 reps

Upper Body — Pull

  • Pull-Ups / Lat Pulldown: 3-4 x 8-12 reps
  • Barbell Row: 3 x 8-10 reps
  • Face Pulls: 3 x 15-20 reps
  • Dumbbell Curl: 3 x 10-12 reps
  • Hammer Curl: 3 x 10-12 reps
  • Rear Delt Fly: 3 x 12-15 reps

Lower Body

  • Barbell Squat: 3-4 x 6-10 reps
  • Romanian Deadlift: 3 x 8-10 reps
  • Leg Press: 3 x 10-12 reps
  • Walking Lunges: 3 x 10 each leg
  • Leg Curl: 3 x 10-12 reps
  • Calf Raises: 3 x 15-20 reps