Muscle 3

Keep up your progress with FizzUp’s simple and effective program Muscle 3: the third installment of the best-selling Muscle program series. Get equipment-free strength training workouts that are optimized to suit your fitness level.

  • 3
    Weeks
  • 20
    Average duration
  • Equipment
695 ratings
79% of users recommend this program

Want to conquer the plateaus of bodyweight training and continue to build muscle mass? Then FizzUp’s Muscle 3 is the program you need. This is a unique routine that guarantees muscle gain with optimized upper and lower body workouts 4 times a week. How do we do it? With lots of variety, intensity and progressive overload!

Week 1
  • Day 1: Upper body
    14 min
  • Day 2: Lower body
    16 min
  • Day 3: Upper body
    17 min
  • Day 4: Lower body
    15 min
Week 2
  • Day 1: Upper body
    15 min
  • Day 2: Lower body
    17 min
  • Day 3: Upper body
    17 min
  • Day 4: Lower body
    14 min
Week 3
  • Day 1: Upper body
    17 min
  • Day 2: Lower body
    17 min
  • Day 3: Upper body
    17 min
  • Day 4: Lower body
    15 min

  • Exercises

    Pseudo planche push-ups

    Assisted pistol squats

    Decline pike push-ups

    Copenhagen plank