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Get Strong in 3 Days a Week

You don't need to spend 5-6 days a week in the gym to build
serious strength. This program is for anyone who wants to chase
strength in their training, but can truly only swing it 3 times a week.
You crush the big lifts each session, then bro out for 15 minutes
before heading back to real life. What could be better?

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Duration Workouts Per Week

4 Week(s) 3 workouts
Fitness Level Equipment Needed
Intermediate Minimal
Equipment
Category
Gain strength

Join BodyFit Elite today and get access to Get Strong in 3 Days a Week
 PLUS over 60 other expert-designed fitness plans.

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Strong, Simple, and Time Efficient ×

Full Workout Calendar

Week 1 No Wasted Time, Just Quality Training

3 workouts per week / 45-60 min. per workout
Day 1 Squat Strength, Bench Speed

When time is the hurdle, the enemy is complexity. The key to this
Day 2 Rest
program is to make everything brutally simple. Luckily, simplicity
Day 3 and strength
Bench go Deadlift
Strength, hand in hand.
SpeedExciting? Not really. But you will lift
heavy, feel great, and make progress.
Day 4 Rest
View Sample Workout

Day 5 Deadlift Strength, Squat Speed

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Day 6 Rest

Day 7 Rest
More than a workout plan. With this plan you also receive:

Week 2

Day 1 Squat Strength, Bench Speed

Day 2 Rest
Expert Instruction
Earn results that speak for themselves
Day 3 Bench Strength, Deadlift Speed
 Not sure how to do a movement? The BodyFit app has a video
Day 4 Rest
that will show you how. Plus, you can swap out movements if you
can't perform them in your gym. You'll get an overview that will
Day 5 breakDeadlift Strength,
down what Squat
you need Speed
to know before beginning, including
how to determine your top set for the big lifts each day.
Day 6 Rest

Day 7 Rest

Week 3

Day 1 Squat Strength, Bench Speed

Premium Workout App
Stay motivated & track your progress
Day 2 Rest
Minimalist strength training works better when you keep good
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Day 3 notesBench
along Strength,
the way! In Deadlift
the BodyFit app, you can track the
Speed
weights you use and time your rest periods. You even get a
discount on supplements to help you make the most of each
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training session.

Week 1

Day 1 Squat Strength, Bench Speed

Go Mobile!
Day 2 Rest
You’ll be able to track your workouts, nail
Day 3 Bench Strength,your nutrition
Deadlift plan, stock up on supps, and
Speed
get fit on the go.

Day 4 Rest

Day 5 Deadlift Strength, Squat Speed

Day 6 Rest

Day 7 Rest

Week 2

Day 1 Squat Strength, Bench Speed

Day 2 Rest

Day 3 Bench Strength, Deadlift Speed

Other
DaySimilar
4 Plans
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Day 5 Deadlift Strength, Squat Speed
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Day 6 Rest
4Weeks2Shred 30 Days Out Squat Every Day FST-7
Day 7
intermediate | 4Rest
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Week 3

Day 1 Squat Strength, Bench Speed

Day 2 Rest
Chat
Day 3 Bench Strength, Deadlift Speed
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Start Get Strong in 3 Days a Week for FREE today!
Week 1
Join BodyFit Elite today to unlock the app for this fitness plan, and many others, in
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DayApple
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Squat Strength,Play stores!
Bench SpeedYou'll be able to track your workouts, nail your
nutrition plan, stock up on supps, and get fit on the go.
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Day 3 Bench Strength, Deadlifteven
Speedfree shipping!*

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$ 12.99 $ 7.49
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Day 7 Rest Yearly SAVE 42%

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Week 2
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Day 1 Squat Strength, Bench Speed
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Day 3 Bench Strength, Deadlift Speed

Other
Dayperks
4 you get with BodyFit Elite:
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• Stackable everyday discount in the Bodybuilding.com store. *

Day 5 Deadlift Strength, Squat Speed
• Free Shipping in all online stores. **
Day 6guides,
• Nutrition Resthealthy meal plans, simple recipes and easy-to-follow supplement guides.

• Daily workout plans with detailed video instructions.

Day 7 Rest
• Workout progress, exercise, workout history, personal stats and goal tracking.
• Over 60 premium, expert-designed fitness plans with more launching all the time.
Week 3
* Store discount: 5% for Monthly, 10% for Annual Subscribers.

** Free shipping available to yearly subscribers in the continental U.S. only. Does not include residents of Hawaii or Alaska, or members of the
Day 1 Squat
military currently stationed Strength, Bench Speed
abroad.

After expiration of your free trial period, you will automatically be charged the subscription fee plus applicable taxes based on your choice
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above. You can cancelRest
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Day 3 Bench Strength, Deadlift Speed
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Day 1 Squat Strength,image
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FYR 2.0 FYR Home Body Shortcut to Shre

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intermediate | 8 Weeks intermediate | 5 Weeks beginner | 8 Weeks beginner | 6 Week

Day 3 Bench Strength, Deadlift Speed

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Week 3
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Week 1

Day 1 Squat Strength, Bench Speed

Day 2 Rest

Day 3 Bench Strength, Deadlift Speed

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Day 5 Deadlift Strength, Squat Speed

Day 6 Rest

Day 7 Rest

Week 2

Day 1 Squat Strength, Bench Speed

Day 2 Rest

Day 3 Bench Strength, Deadlift Speed