Free plan Full body 3 days a week
More muscle. Less guesswork.
Your full-body gym plan.
Three days a week.
Walk in knowing what to do, how much to lift,
and when to progress.
Less planning.
More lifting.
The plan
Walk in with a plan.
Two full-body workouts, A and B, alternate across three days. Each takes about 45–55 minutes.
Week 1: A / B / A.
Week 2: B / A / B.
-
Mon A
- Goblet squat 3 × 8–12
- Dumbbell bench press 3 × 8–12
- One-arm dumbbell row 3 × 10–12 per side
- Dumbbell Romanian deadlift 3 × 8–12
- Dead bug 2 × 6–8 per side
- Farmer carry 2 × 30–40 m
-
Wed B
- Leg press 3 × 10–15
- Lat pulldown 3 × 8–12
- Low-incline dumbbell bench press 3 × 8–12
- Dumbbell split squat 2 × 8–10 per side
- Seated leg curl 2 × 10–15
- Side plank 2 × 20–30 s per side
-
Fri A
- Goblet squat 3 × 8–12
- Dumbbell bench press 3 × 8–12
- One-arm dumbbell row 3 × 10–12 per side
- Dumbbell Romanian deadlift 3 × 8–12
- Dead bug 2 × 6–8 per side
- Farmer carry 2 × 30–40 m
Get my free workout plan
Three days a week.
Warm-up, logs and swaps inside.
The cookbook
High protein.
Big flavor.
100 recipes worth coming home to.
Breakfast, lunch, dinner, and the snacks in between.
Make high-protein eating something to look forward to.
See what’s inside
Not on sale yet. There is no checkout and no preorder.
25 recipes each for breakfast, lunch, snacks and dinner.
- Breakfast
- Cinnamon French toast with Greek yogurt, jam and berries
- Lunch
- Chili-lime chicken burrito bowls
- Snacks
- Lemon-dill tuna crunch on rye crispbread
- Dinner
- Lemon-rosemary sheet-pan chicken thighs with potatoes and green beans
Good food.
Part of the plan.
