This 12-session resistance training program is designed for beginner to intermediate lifters who want a clear, repeatable three-day weekly routine. Each week includes a push, pull, and legs session that can be completed at a gym or adapted for home using barbells, dumbbells, bodyweight, benches, and similar equipment. The program teaches safe exercise setup, progressive loading, recovery, and practical substitutions so participants can build strength, improve movement quality, and train with confidence over four weeks.
You can also join this program via the mobile app. Go to the app
Overview
Price
Free