{"product_id":"full-body-workout-program-3-days-a-week-12-weeks-pdf-tracker","title":"Full Body Workout Program — 3 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eYou don't need to live in the gym to get strong.\u003c\/p\u003e\n\u003cp\u003eThree focused days a week. Twelve weeks. A plan that makes every session count — every set, rep, and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Full Body program fits your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eFull Body (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. 3 days a week. The most time-efficient way to get strong.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— got a 4th day? More volume, faster progress.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's a priority? 5 days, maximum results.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 65-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone who wants real strength on just 3 days a week\u003c\/li\u003e\n\u003cli\u003eMotivated beginners through intermediate lifters\u003c\/li\u003e\n\u003cli\u003eAnyone done guessing in the gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 65-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eShow up 3 days a week. Follow the page. Get strong.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854262030655,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait.png?v=1785699324","url":"https:\/\/www.chalkperformancetraining.com\/products\/full-body-workout-program-3-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}