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3-day stretching workout plan Loaded Stretching
Three sessions using light load to push end range under control, the advanced way to make new flexibility stick. The load stays light on purpose.
- Level
- Advanced
- Days a week
- 3
- Per session
- 21–37 min
- Goal
- Flexibility
- Equipment
- Kettlebell, Barbell, Cable Machine, Dumbbell, Machine, Resistance band
Workout schedule
3 days a week · 11 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~21 min Loaded Spine
-
Dumbbell Spinal Jefferson Curl
Abs · Dumbbell
4 sets of 8 reps · 1:00 rest
1:00 rest
- Movement
- Stretch
- Primary
- Abs
- Exercise level
- Intermediate
-
Kettlebell Spinal Jefferson Curl
Abs · Kettlebell
3 sets of 8 reps · 1:00 rest
1:00 rest
- Movement
- Stretch
- Primary
- Abs
- Exercise level
- Intermediate
-
Machine 45 Degree Back Extension
Abs · Machine
3 sets of 15 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~36 min Loaded Shoulders
-
Barbell Pullover
Lats · Barbell
4 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Pull
- Primary
- Lats
- Exercise level
- Intermediate
-
Dead Hang
Forearms · Bodyweight
4 sets of 45s · 1:00 rest
1:00 rest
- Movement
- Isolation, Stretch
- Primary
- Forearms
- Also works
- Abs, Front Delts, Upper Back
- Exercise level
- Beginner
-
Straight-Arm Lat Pulldown
Upper Back · Cable Machine
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Upper Back
- Also works
- Abs, Front Delts, Traps
- Exercise level
- Beginner
-
Band High Face Pull
Rear Delts · Resistance band
3 sets of 20 reps · 0:40 rest
0:40 rest
- Movement
- Pull
- Primary
- Rear Delts
- Also works
- Traps
- Exercise level
- Beginner
Day 3 · ~37 min Loaded Hips
-
Kettlebell Windmill
Abs · Kettlebell
4 sets of 8 reps · 1:00 rest
1:00 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Advanced
-
Barbell Split Squat
Glutes · Barbell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Lunge
- Primary
- Glutes, Quads
- Exercise level
- Intermediate
-
Kettlebell Romanian Deadlift
Glutes · Kettlebell
3 sets of 12 reps · 1:15 rest
1:15 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Cable Hip Abduction
Glutes · Cable Machine
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Hip Abduction, Isolation
- Primary
- Glutes
- Also works
- Abs
- Exercise level
- Beginner
About this plan
Who it's for
For people with years of training behind them. You'll need the equipment listed above.
Not the right fit?
- Want something less demanding: Deep Flexibility Routine, intermediate, 4 days a week, no equipment.
- Training at home: Stretch & Lengthen, beginner, 3 days a week, no equipment.
What to expect
Each week is 37 working sets across 11 exercises, about 1 h 35 min in total.
Sets run from 8 to 20 reps, with 0:40 to 1:30 of rest between them.
Main muscles: Abs, Lats, Forearms, Upper Back, Rear Delts, Glutes, Quads, Hamstrings.
How to progress
Range of motion improves slowly and with repetition, so regular sessions count for more than long ones.
- Go a little further. Hold a position a few seconds longer, or ease a little further into it. Stop short of pain.
- Look for easier. A position that feels easier than it did last week is the sign it's working.
- Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.
If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.
Similar plans
Stretch & Lengthen
Three calm sessions of long held stretches. Breathe through each position rather than forcing it, and hold a little longer each week.
- Days a week
- 3× a week
- Session
- ~20 min
- Level
- Beginner
- Equipment
- No equipment
Deep Flexibility Routine
Four sessions of longer holds and deeper end range work, for people who already stretch regularly. Never stretch into sharp pain.
- Days a week
- 4× a week
- Session
- ~25 min
- Level
- Intermediate
- Equipment
- No equipment
Functional Athlete
Three days of carries, swings, jumps and rope work, for strength that transfers to sport. Keep every jump sharp and end the set when speed drops.
- Days a week
- 3× a week
- Session
- ~45 min
- Level
- Advanced
- Equipment
- Gym
Plyometric Power
Three jump focused sessions with low reps and long rests, so the last landing is as sharp as the first. Quality ends the set, not the count.
- Days a week
- 3× a week
- Session
- ~60 min
- Level
- Advanced
- Equipment
- No equipment