75% of users recommend this program
Week 1
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Day 1: Upper body
20 min
-
Day 2: Lower body
16 min
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Day 3: Upper body
19 min
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Day 4: Lower body
16 min
Week 2
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Day 1: Upper body
23 min
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Day 2: Lower body
17 min
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Day 3: Upper body
23 min
-
Day 4: Lower body
20 min
Week 3
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Day 1: Upper body
26 min
-
Day 2: Lower body
17 min
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Day 3: Upper body
23 min
-
Day 4: Lower body
21 min
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Key exercises
Decline wide-grip push-ups
Explosive staggered push-ups
Single-leg decline glute bridges
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Bryson
"A great program if you want to keep doing bodyweight workouts. Although I'm used to working out with weights in a gym, this program was a lifesaver while I was stuck at home during lockdown! With lots of challenging workouts, you can tell it’s designed for some major muscle gain. ??????"
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Hassan
"An excellent program that helped me take my muscle building up a notch. I love bodyweight workouts, so I had a great time with Muscle 3."
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Arnold
"With this program, I was able to work all the muscles in my body (especially my torso). I packed on more muscle really quickly and noticed a real change in my physical and mental toughness."
-
Bryson
"A great program if you want to keep doing bodyweight workouts. Although I'm used to working out with weights in a gym, this program was a lifesaver while I was stuck at home during lockdown! With lots of challenging workouts, you can tell it’s designed for some major muscle gain. ??????"
Hassan
"An excellent program that helped me take my muscle building up a notch. I love bodyweight workouts, so I had a great time with Muscle 3."
Arnold
"With this program, I was able to work all the muscles in my body (especially my torso). I packed on more muscle really quickly and noticed a real change in my physical and mental toughness."