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Free Training Plan

Male 3 Day
Training Plan

Most guys show up to the gym, do a few sets on whatever machine is free, and wonder why they look the same six months later. This plan fixes that — 3 sessions a week, built by Coach Alex to actually build muscle and get you results.

Male 3 Day Training Plan
100% FREE
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A proven push, pull, full body split — the structure most guys never have
The exact exercises, sets and reps Coach Alex uses with his own clients
Built-in progressive overload so you keep making gains week after week
Warm up and cool down protocols to train hard without getting injured
What's Inside

Built for Guys Who Are
Done Winging It

No Real Structure Turning up and doing whatever machines are free. Six months later the body looks exactly the same. Structure is the missing piece.
Not Tracking Progress Using the same weights for months and calling it training. Without progressive overload you are just going through the motions.
Skipping the Basics No warm up, no tempo, no cool down. Training hard without the fundamentals is how you stay injured and stay stuck.
Session A
Push
7 Exercises
Barbell Bench Press3 × 8-12
Incline DB Press3 × 10-15
DB Shoulder Press2 × 10-15
Leg Press3 × 8-12
DB Lateral Raise3 × 10-15
Tricep Pushdown3 × 10-15
Plank3 × Max Time
Session B
Pull
6 Exercises
Pull Up / Lat Pulldown3 × 8-12
Romanian Deadlift3 × 10-15
Chest Supported Row3 × 10-15
Machine Row (Lat)3 × 8-12
EZ Bar Curl3 × 10-15
Incline DB Curl3 × 8-12
Session C
Full Body
7 Exercises
Incline Bench / Machine Press3 × 8-12
Seated Cable Row3 × 10-15
Walking Lunges3 × 10-15 per leg
Rope Pushdown / Cable Curl3 × 10-15
Rear Delt Fly3 × 10-15
Cable Lateral Raise3 × 10-15
Decline Bench Sit Up3 × Max Reps

Rest Times

Rest as long as you need to perform the next set at full effort. Smaller exercises 60 seconds, big compound movements 90 to 120 seconds. Stay focused — no phone scrolling.

Progressive Overload

Write down your weights and reps every single session. Each week aim to add a rep or add a kg. Even small increases compound into serious results over time.

Tempo

Use a 3-1-X-1 tempo on every rep. 3 seconds down, 1 second pause, explosive up, 1 second squeeze at the top. Control the weight — don't let it control you.

Warm Ups

Dynamic stretches before every session, static stretches after. Always do a lighter warm-up set on each exercise before loading up. This is how you stay injury-free long term.

Ready to stop wasting sessions?
3 days a week. Push, pull, full body. Built by Coach Alex — the same structure he uses with paying clients, completely free.

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