Volt: 3-Day A Week Workout- Digital Download – JLFITNESSMIAMI
VOLt: 3-Day A Week Workout
3-day week workout- equipment you will need
jlfitnessmiami premium workout
Volt: 3-Day A Week Workout- Digital Download

Volt: 3-Day A Week Workout- Digital Download

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Note: This is a digital download. Nothing will be mailed to you. If you are looking for a physical item, please go here


Volt is a 3-Day A Week Workout that focuses on a total body approach. This workout is ideal for someone that only has 3 days to dedicate to training


This workout plan consists of 4 weeks of workouts, 3 workouts per week.


There is also 2 warm ups included. I highly recommend you do these before your workouts.


Each day has a strength and cardio conditioning portion. You first have to complete the strength portion and then move on to the cardio portion of the workout.


Each week, the strength portion of the workout will stay relatively consistent with some minor differences week to week. This is important to see continuous improvement. 

Whenever you see text in this color, it means it is a new exercise or you have a different amount of reps or rest to complete.


However, the cardio workouts will change every single workout. 


Day 1 or Mondays: You will focus on the legs and chest. 


Day 2 or Wednesdays: You will focus on back and arms.


Day 3 or Fridays: You will focus on the legs, back and chest.


Conditioning Workouts

Each week you will have a slightly different format for your conditioning workouts. 

This portion of the workout only has 3 exercises in them. Trust me, this will be more than enough.


Week 1: Metcons (or Metabolic Conditioning). With these workouts you will have to complete between 3-5 rounds with varied rest periods.


Week 2: Tabata. Here you will do each exercise for 20 seconds and rest 10 seconds in between. 


Week 3: AMRAP. Here you will complete as many rounds as you can in 10 minutes. (Don't worry about achieving a specific number of rounds. Just focus on completing the 10 minutes).


Week 4: HIIT Ladder. Here you complete 4 rounds. Depending on the workout, you will add between 3-5 reps per exercise each subsequent round.






🖨️Print Sizes for Workout Log 

✔️US Letter size (8.5” X 11”)
✔️A4 size (8.26” X 11.69”)

Please note: The options above are only for the workout log. The workout plan's dimensions are ideal for viewing on your mobile device. 





Who is this workout plan for?


This is for someone that is interested in having a structured strength and cardio conditioning plan throughout the month, but has limited days to dedicate to training.


You should have some experience training. This plan is not ideal for a beginner. 


Where can I do this workout?


You can do these workouts at a gym or at home if you have the available equipment. 



How do I get this workout plan?

After you complete purchase you will be routed to a download area where you can download the workouts.


The file will be a PDF. There are various of free apps you can use to view them. Or you can simply open them on your mobile browser.


What type of exercises are in this workout?


There's different equipment involved but you will be using dumbbells and your bodyweight the most.


You should be comfortable with exercises and movements like (but not limited to):


✔️Kettlebell swings



✔️Jump roping (if you can't jump rope, you can run in place or do jumping jacks)