Our Go-To 3x-a-Week Training Regimen
Three focused sessions a week is the sweet spot for most people. It's enough to build real strength and change your body — and few enough that you can actually stick to it around work, family, and life.
Here's the exact framework we build a lot of our members' programs around: three full-body days with a rest day in between (think Monday / Wednesday / Friday). Each day hits your whole body, so if you miss one, you haven't skipped "leg day" — you just pick up at the next session.
The structure of each day
Every session follows the same simple order:
- Warm-up (5–10 min): light cardio plus a few mobility drills to prep your hips, shoulders, and spine.
- One main lift: your heaviest, most important movement of the day — done first while you're fresh.
- Two to three accessory lifts: supporting movements for the rest of the body.
- A finisher (optional): a carry, a core exercise, or a short conditioning burst.
Day A — Squat focus
- Squat — 3 sets of 5–8 reps
- Push-up or bench press — 3 × 8–12
- Row — 3 × 8–12
- Loaded carry — 3 trips
Day B — Hinge focus
- Deadlift or hip hinge — 3 sets of 5–8 reps
- Overhead press — 3 × 8–12
- Lunge — 3 × 8–10 per leg
- Plank or core work — 3 sets
Day C — Mixed / lighter
- Goblet squat — 3 × 10–12
- Incline press or push-up variation — 3 × 10–12
- Lat pulldown or assisted pull-up — 3 × 8–12
- Carry + core finisher
The one rule that matters most: progress slowly
The magic isn't in the exercises — it's in doing a little more over time. That's called progressive overload, and it just means gradually adding reps or weight as movements get easier. When you can hit the top of your rep range with good form on every set, bump the weight up a small amount next time. Small, steady jumps beat big, sloppy ones.
What about rest days?
Your muscles get stronger between sessions, not during them. The days off are when the work pays off. Stay active — walk, stretch, run through a quick mobility routine — but let your body recover so you show up fresh.
This template is a starting point, not a prescription. The best program is one built around your goals, experience, and any old injuries. That's where a trainer earns their keep — we'll tailor the lifts, loads, and progression to you.