What a Balanced 3-Day Training Week Looks Like in Your 30s

(Built for power, strength, and longevity)

When most adults get back into training, they go straight to what they think they need:

• More cardio
• More machines
• More soreness

What they actually need?
A return to power, strength, and smart, sustainable movement.

That’s where this 3-day full-body format comes in — built specifically for adults in their 30s and beyond who want to feel strong, move well, and still be athletic years from now.

Start With Power — Always

One of the first physical qualities we lose quickly with age is power — the ability to move explosively with intent.

But most adults stop training it entirely.

That’s a mistake.

Even if you don’t consider yourself an “athlete,” training power:

• Keeps you reactive and springy
• Supports joint health and tendon integrity
• Builds confidence in your body
• Helps your reaction time improve

That’s why every workout here starts with a power-focused “A Block” — low-volume, high-intent movements that prep the nervous system and reinforce athleticism. You don't have to jump boxes th height of your chest either! Scale the movements down to your ability level. That's how we stay in this game for the long run.

You’ll see:

• Extensive plyometrics in warm-ups (like pogo hops or bounds)
• Intensive plyometrics in the power block (like med ball slams, box jumps, or broad jumps)

Why first? Because power demands intent — and you won’t get that at the end of a workout, fatigue will just hinder that.

Your Weekly Structure: 3 Full-Body Days

Each day follows this rough format:

• A Block: Power (3x 3-5 reps)
• B Block: (Main Lifts) Strength/Hypertrophy (3 sets of 5–12 reps, based on goals)
• C Block: (Main lifts) Strength/Hypertrophy (3 sets, 5-12 reps based on goals, different movements)
• D Block: Accessories (2–3 sets, higher rep, quality movement)
• Optional: Conditioning or Flow (short finisher or breath/reset work)

The goal: build strength, move better, and stay consistent without breaking yourself. I wrote some sample workouts with some general rep schemes based on your individual goals. The cool thing is that you can plug in different exercises and follow the same format.

Workout 1 (Strength)

A Block (Power):

• A1. Pogo Hops – 2 x 10 yards
• A2. Med Ball Slam – 3 x 5
• A3. Broad Jump w/ reset – 3 x 5

B Block (Strength):

• B1. Goblet Squat – 3 x 6
• B2. DB Bench Press – 3 x 6
• B3. Dead Bug – 3 x 10 ea

C Block (Strength):

• C1. DB RDL – 3 x 6
• C2. TRX Row – 3 x 6
• C3. Side Plank leg lift – 3 x 10 ea

D Block (Accessory):

• Band Pull-Aparts – 2 x 20
• Farmer Carry – 2 x 25 yards
• Bicep/Tricep – 2 x 20 reps

Optional Conditioning: Incline treadmill or rower – 8 min steady effort

Workout 2 (Hybrid)

A Block (Power):

• A1. Lateral Skater Hops – 2 x 10
• A2. Overhead Med Ball Throw – 3 x 5
• A3. Box Jump – 3 x 5

B Block (Strength):

• B1. Trap Bar Deadlift – 3 x 6
• B2. DB Incline Bench Press – 3 x 6
• B3. Bird Dog Row – 3 x 10/side

C Block (Hypertrophy):

• C1. Reverse Lunge – 3 x 10/leg
• C2. DB Overhead Press – 3 x 10
• C3. Stir the Pot (on stability ball) – 3 x :20

D Block (Accessory):

• Band Face Pull – 2 x 20
• Sled Push or Carry – 2 x :20
• Tall Kneeling Anti-Rotation Press – 2 x 15/side

Optional: Low-impact intervals (bike, ski erg) – 20s work / 40s rest x 6 rounds

Workout 3 – Hypertrophy (Growth)

A Block (Power):

• A1. Pogo to Bound Combo – 2 x 10 yards
• A2. Rotational Med Ball Toss – 3 x 5/side
• A3. Box Jump w/ pause – 3 x 5

B Block (Hypertrophy):

• B1. Step-Up – 3 x 10/leg
• B2. Chin-up or Assisted Pull-up – 3 x 10
• B3. Front Plank Pull-Through – 3 x :30 sec

C Block (Hypertrophy):

• C1. Barbell RDL – 3 x 10
• C2. DB Chest Fly – 3 x 10
• C3. Hanging knee raises – 3 x 12

D Block (Accessory):

• DB Lateral Raises – 3 x 15
• Pulse Squats – 3 x 30 sec
• Push ups – 3 x 15

Optional: Walk, flow, or stretch session. Your joints will thank you.

Final Thoughts

You don’t have to train like you’re 20. You just need to train with intent.

This 3-day format:

• Restores power
• Builds full-body strength
• Balances mobility, capacity, and control
• Leaves room for life

And because it’s full-body, every session counts — no skipped days, no wasted effort.

If you’re in your 30s or beyond, this is how you stay in the game long-term.

Welcome to The Second Rep.
We’re built to last.

Talk soon,

- Christian Clarke