Two sessions a week builds muscle. Three builds it faster.

This is the natural next step from the free 2x/week program — the same minimalist philosophy, one extra session per week, and a meaningfully bigger stimulus. Three full-body sessions, 30 minutes each, five exercises, one working set per exercise.

What's inside:

• 5-exercise full body session, repeated 3x per week

• The science of why 3x/week produces more net muscle growth

• Week-by-week guide for your first month

• Coaching cues and common errors for every exercise

• Substitution options for every movement

• The double progression method

• Pre-workout carbohydrate strategy

• Troubleshooting guide covering the five most common problems

• Mobile-optimised gym reference card

How it works: Three sessions per week, same days each week. One working set per exercise. Add one rep per session until you hit the top of the rep range, then add weight and start again.

Who it's for: Parents and busy people who want to train three times a week without spending more than 30 minutes in the gym. Suitable from beginner level upward.

Built by a coach with 20+ years of experience, from complete beginners to elite powerlifters.