3 Days Per Week Workouts
The sweet spot for beginners and busy lifters. Three sessions per week with rest days between allows full recovery while hitting each muscle group with enough frequency.
Best For
17 Programs at 3 Days/Week
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
StrongLifts 5x5
The classic beginner strength program that changed the game. Focus on progressive overload with just five compound lifts. Add weight every session and watch your strength skyrocket. Simple, effective, and time-tested.
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
Football Explosive Power
Build the explosive speed, agility, and power needed to dominate on the pitch. This program develops the acceleration, change of direction, and shooting power that separate good players from great ones. Strong legs, a stable core, and injury-resistant joints.
Golf Women's Power
Build golf-specific strength and power tailored for women. Focus on developing rotational power, hip drive, and the core stability needed for a powerful, consistent swing. Designed to help female golfers add distance while maintaining the flexibility that gives women a natural advantage in the game.
Golf Power Drive
A comprehensive strength program designed specifically for golfers. Build rotational power for longer drives, improve hip mobility for a better swing plane, and develop the core stability needed for consistent ball striking. This program focuses on the kinetic chain from ground up - strong legs, explosive hips, powerful core rotation, and stable shoulders.
Tennis Serve Power
Build a more powerful serve and explosive court coverage. This program focuses on shoulder stability, rotational power, and the lateral agility needed to dominate on the court. Strengthen the muscles that protect your shoulder and elbow while developing the explosive power for winning shots.
Cricket All-Rounder Strength
Comprehensive strength training for cricketers covering all aspects of the game. Build the rotational power for batting and bowling, the shoulder stability for injury-free fast bowling, and the explosive speed for quick singles and fielding. Designed for all formats from T20 to Test cricket.
Speed Runner's Power
For competitive runners looking to get faster. This advanced program builds the explosive power and strength endurance that translates to faster race times. Focus on plyometrics, single-leg strength, and running-specific power development.
Starting Strength
Mark Rippetoe's legendary novice program. The foundation that has built countless strong lifters. Master the fundamental movement patterns while building serious strength with linear progression.
Kettlebell Warrior
Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.
Football Midfielder Endurance
Built for the engine room of the team. Midfielders cover the most ground and need strength that lasts 90+ minutes. This program builds the aerobic power, repeated sprint ability, and durability to dominate possession and press relentlessly.
Golf Mobility & Strength
Perfect for golfers who want to improve their flexibility and range of motion while building functional strength. This program combines mobility work with strength training, ideal for golfers over 40 or those recovering from injury. Improve your backswing, increase shoulder turn, and reduce injury risk.
Texas Method
The intermediate program for when linear progression stalls. Weekly periodization with a volume day, recovery day, and intensity day. Break through plateaus and continue making gains.