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3 Day Gym Plan
Gym Plan

Introduction

Your Gym Sessions

Welcome To Your 3 Day Gym Plan!

Here's how it all works:

  • Your sets and reps to follow are given in each session
  • Tempo refers to the speed of your movements. For example, a tempo of 2-0-2-0 means you should take 2 seconds for the eccentric (lowering) phase, 0 seconds at the bottom, 2 seconds for the concentric (lifting) phase, and 0 seconds at the top.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • Please always ask an instructor at your gym for any further assistance if you are still unsure on how to perform the correct technique.

Downloads

Vegetarian Meal Plan

Meal Plan

Empowerment Guide

Mindfulness Guide

WEEK 1

Week 1 Session 1

Week 1 Session 1

  • Full Body
  • 40 Min
Week 1 Session 2

Week 1 Session 2

  • Full Body
  • 40 Min
Week 1 Session 3

Week 1 Session 3

  • Full Body
  • 35 Min

WEEK 2

Week 2 Session 1

Week 2 Session 1

  • Full Body
  • 40 Min
Week 2 Session 2

Week 2 Session 2

  • Full Body
  • 40 Min
Week 2 Session 3

Week 2 Session 3

  • Full Body
  • 35 Min

WEEK 3

Week 3 Session 1

Week 3 Session 1

  • Full Body
  • 40 Min
Week 3 Session 2

Week 3 Session 2

  • Full Body
  • 40 Min
Week 3 Session 3

Week 3 Session 3

  • Full Body
  • 35 Min

WEEK 4

Week 4 Session 1

Week 4 Session 1

  • Lower Body
  • 35 Min
Week 4 Session 2

Week 4 Session 2

  • Upper Body
  • 35 Min
Week 4 Session 3

Week 4 Session 3

  • Full Body
  • 40 Min

WEEK 5

Week 5 Session 1

Week 5 Session 1

  • Lower Body
  • 40 Min
Week 5 Session 2

Week 5 Session 2

  • Upper Body
  • 35 Min
Week 5 Session 3

Week 5 Session 3

  • Full Body
  • 40 Min

WEEK 6

Week 6 Session 1

Week 6 Session 1

  • Lower Body
  • 40 Min
Week 6 Session 2

Week 6 Session 2

  • Upper Body
  • 40 Min
Week 6 Session 3

Week 6 Session 3

  • Full Body
  • 40 Min
Week 6 Session 4 (Optional)

Week 6 Session 4 (Optional)

  • Core
  • 30 Min