3-Day Plan

For the hustlers who conquer life's challenges while squeezing in some gym time. This plan packs a punch in just 3 days, giving you maximum gains with minimal fuss.

Day 1

Full Body Workout:
Strength Training

  • Back Squats
  • Bench Press
  • Bent Over Rows
  • Overhead Press
  • Plank
  • 4 sets by 8-10 reps
  • 4 sets by 8-10 reps
  • 3 sets by 10-12 reps
  • 3 sets by 10-12 reps
  • 3 sets x 30-60 seconds

Day 2

Full Body Workout:
Strength Training

  • Deadlifts
  • Lat Pulldowns
  • Bulgarian Split Squats
  • Bicep Curls
  • Russian Twists
  • 4 sets by 8-10 reps
  • 4 sets by 8-10 reps
  • 3 sets by 10-12 reps per leg
  • 3 sets of max reps
  • 3 sets x 20 reps on each side

Day 3

Full Body Workout:
Strength Training

  • Goblet Squats
  • Incline Bench Press
  • Seated Row Machine
  • Lateral Raises
  • Plank
  • 4 sets by 8-10 reps
  • 4 sets by 8-10 reps
  • 3 sets by 10-12 reps
  • 3 sets by 12-15 reps
  • 3 sets x 30-60 seconds
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