How I Got Jacked Training 3 Days a Week (Full Routine)

Comments · 85

• PH

  @phlechurr · 9 months ago · pinned

  Ran the transcript through ChatGPT and made a notes app friendly breakdown<br><br>3-Day Program – Notes<br><br>1. Overview<br> • 3-day split = Upper / Lower / Upper.<br> • 2–3 sets per exercise, mostly 8–12 reps (inside 6–12 range).<br> • 2–3 minutes rest between sets.<br> • Tempo: 3–1–0–1 (control the eccentric, brief pauses).<br> • Train close to failure (0–1 reps left).<br> • Run program for 8–12 weeks before changing.<br><br>⸻<br><br>2. Global Rules<br><br>Sets: 2–3 per movement (3 for big lifts).<br>Reps: Mostly 8–12 (stay within 6–12).<br>Rest: 2–3 minutes.<br>Tempo: 3–1–0–1 (eccentric focus).<br>Progressive Overload: Add weight or reps over time.<br>Nutrition:<br> • Deficit = fat loss<br> • Surplus = muscle gain<br>Recovery: ~7.5 hours sleep, consistent schedule.<br>Do not change exercises for at least 8–12 weeks.<br>Patience &gt; perfection.<br><br>⸻<br><br>3. Day 1 – Upper (Incline chest emphasis)<br> 1. Incline Chest Press<br>2–3 sets, 6–12 reps<br> 2. Dumbbell Lateral Raise<br>2–3 sets, 8–12 reps<br> 3. Neutral-Grip Lat Pulldown<br>2–3 sets, 6–12 reps<br> 4. T-Bar or Barbell Row (Overhand)<br>2–3 sets, 6–12 reps<br> 5. Incline Dumbbell Curl<br>2–3 sets, 8–12 reps<br> 6. Dual-Arm Rope Triceps Pushdown<br>2–3 sets, 8–12 reps<br><br>Optional (choose 1):<br> • Chest Fly (shorten pecs)<br> • Shoulder Press (if delts are weak)<br><br>⸻<br><br>4. Day 2 – Lower (Hamstring → Quad → Glute Emphasis)<br> 1. Leg Curl (Seated or Lying)<br>2–3 sets<br> 2. Hack Squat / Squat / Leg Press<br>2–3 sets<br> 3. Romanian Deadlift (RDL)<br>2–3 sets<br> 4. Hip Thrust OR Bulgarian Split Squat<br>2–3 sets<br>(Choose hip thrust for glutes, Bulgarian for quad+glute)<br> 5. Leg Extension<br>2–3 sets<br>(Shortens quads; rotate in/out as needed)<br> 6. Standing Calf Raise<br>2–3 sets<br>(Long pause at bottom)<br> 7. Abs: Rope Crunch / Reverse Crunch / Decline Crunch<br>2–3 sets<br><br>Optional tip:<br>Add 2 sets of a weak body part (ex: curls) at the start.<br><br>⸻<br><br>5. Day 3 – Upper (Flat press / back variation)<br> 1. Flat Chest Press<br>2–3 sets, 6–12 reps<br> 2. Chest Fly (Cable or Machine)<br>2–3 sets, 8–12 reps<br> 3. Cable Lateral Raise<br>2–3 sets, 8–12 reps<br> 4. Rear Delt Fly<br>2–3 sets, 8–12 reps<br> 5. Neutral-Grip Row (e.g., Dumbbell Row)<br>2–3 sets, 6–12 reps<br> 6. Overhand Lat Pulldown<br>2–3 sets, 6–12 reps<br> 7. Preacher Curl<br>2–3 sets, 8–12 reps<br> 8. Overhead Triceps Extension<br>2–3 sets, 8–12 reps<br><br>Time saver:<br>Superset delts/back, and biceps/triceps to finish in 30–40 minutes.<br><br>⸻<br><br>6. Key Success Factors<br> • Stick to the rep range.<br> • Take full rest periods.<br> • Hit near-failure every working set.<br> • Eat according to your primary goal (deficit or surplus).<br> • Sleep ~7.5 hours.<br> • Do NOT hop between routines; stay on this 8–12 weeks.

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• TI

  @timdyer9516 · 9 months ago

  I found you writing it down and explaining the steps and exercises really helpful. <br>I now have structure for the New Year rather than just “go to the gym more”. Thank you for sharing your knowledge.

  3

• KE

  @keBur44 · 9 months ago

  I’m 64; hired a coach &amp; more focused on bb now than ever. 3x/wk and how my physique looks in a year it’ll be. I can’t get a date either 😂

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• DE

  @derekkent4897 · 9 months ago

  Great advice. I&apos;ve been on Team Wolf for 5.5 months of a 6 month program. I&apos;m 40lbs down and easily 3x stronger than when I started. Eating right, working out, and supported by the team - nothing fancy, just showing up for myself and tracking progress to help my coach help me.

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• PI

  @Pitzy0 · 9 months ago

  I want this on paper! 3xwk is where it is at at 50 years.

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• 60

  @603MPCOR · 5 months ago

  Love the 3-day full body program and was feeling great until I injured myself (not doing this workout…in the wood shop sadly) and I look forward to getting back to it as soon as I am recovered.

  1

• MA

  @mattekert7297 · 9 months ago

  Would highly recommend getting in touch with Tony and the team, I’ve had massive results with wolf fitness, they make it so easy and the support is amazing, you’re treat like family!

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• JO

  @josheaster3951 · 9 months ago

  Really great breakdown mate! In 2 minds about starting a 3 or 4 day program as time is an issue but seems like I won’t lose out of much so I’ll give it a go :-)

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• SE

  @SeuOu · 9 months ago

  This is really close to the groove I settled in after years of lifting...wish I&apos;d had this as a resource when I started 👍

• PA

  @Paul_87 · 9 months ago

  I really liked this. It made me feel a lot more confident about my current training programme. :)

• GA

  @gazzareeves9242 · 8 months ago

  3 day full body workout please

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• NA

  @nathanoco1967 · 9 months ago

  Thanks, I started &nbsp;3 day program today

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