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Most guys train for months with no structure and get nowhere. That ends today. Your free 3-day push, pull, full body plan is below, the same framework Coach Alex uses with his own clients.

Male 3 Day Training Plan
Free Download
Male 3 Day
Training Plan
PDF
Push / Pull / Full Body
Coach Alex Approved
Download Free Plan
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What to do now
1
Download your plan aboveSave it to your phone or print it out. Have it with you every single session.
2
Read the guidelines before you startThe tempo, rest times and progressive overload section takes 3 minutes. Skip it and you will leave results on the table.
3
Start Session A this weekNo perfect moment. Show up, follow the plan, write down your weights. Repeat.
4
Want Alex coaching you directly?Join the ARC community below — structured programs, nutrition support, and real accountability from Coach Alex himself.
Ready to go further?

Stop Training Alone.
Start Getting Results.

A free plan gets you started. But if you're serious about building a better physique, the ARC community puts Coach Alex in your corner — real programming, nutrition guidance and a community that holds you accountable.

Join the ARC Community

Hundreds of members already inside. Join free today.