Full Body Workout Program — 3 Days a Week, 12 Weeks (PDF + Tracker)
You don't need to live in the gym to get strong.
Three focused days a week. Twelve weeks. A plan that makes every session count — every set, rep, and weight decided for you.
Which Full Body program fits your week?
📘 Inside the 65-page guide
- 36 workouts, written out set by set — zero guesswork
- Double progression — the simple method that adds strength every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · add size
- Block 3 — Peak · sharpen and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Anyone who wants real strength on just 3 days a week
- Motivated beginners through intermediate lifters
- Anyone done guessing in the gym
What you get
- ✅ 65-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 36 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Show up 3 days a week. Follow the page. Get strong.
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