Home Gym 3X

Jason Brown Coaching

Functional Training

Coach

Jason Brown

Home Gym 3X (HG3X) is the most COMPLETE 3 days per week program you'll find.

As the name implies there are THREE main sessions per week that can be done on whatever days fit your schedule (48 hours between sessions for best results)

This program consists of TWO Full-body STRENGTH sessions & ONE Full-body Conditioning session.

This program is for someone that is advanced, knows how to push and knows how to squat, press, lunge, hinge, and carry.

If you're pressed for time and train from home, you'll be able to knock these sessions out in 45 minutes.

$37

Get Home Gym 3X

Full Body Sessions

HG3X utilizes full-body strength sessions and aerobic conditioning to give you well-rounded fitness. Some of the benefits include better mobility since you're training all of the foundational movement patterns 3x per week, maximizing the time you have to train, cleaning up nagging aches & pains, improve body composition all while having FUN with your training again

Conditioning The Right Way

Aerobic conditioning is the single most butchered aspect of fitness, but when used properly, it can skyrocket strength gains. Being more well-conditioned means a stronger ability to recover IN and OUTSIDE of your training sessions, which means you can go harder when it's time. Don't overlook this incredible tool for gains and heart health.

Flexible Training Schedule

HG3X comes with THREE main sessions per week that can be performed M/W/F or T/TR/SAT, OR W/F/SUN so the training will fit into your busy life.

Rekindle Your Love For Training

HG3X will give you huge results in a fraction of the time in a way that you'll enjoy - you'll no longer dread getting your training sessions in.

Real Training Program, Not Just Workouts

Don't be fooled by all of the influencer-bullshit workouts. This program is designed by an actual expert.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.

Equipment

Required

Home Gym // Trap Bar // Dummbells // Kettlebells // Resistance Bands // Squat Rack with pull-up bar // One piece of cardio equipment // Plyo Box

Sample Week

Week 1 of 6-week program

Sunday

Full Body Strength

Prep

Quick FB Warm-up

1. 2-3 Rounds of: KB RDLs x 3-5 Hamburger Squat x 3-5 Supported Row x 3-5 each KB Press x 3 each Turkish Get-up x 1 each Rest 60s. 2. Primer: Two Plyo's of your choice: 3 x 3. Rest 45-60s. - seated jumps, medball chest press, empty barbell landmine rotation to press, plyo push-ups, medball slams, ect.

Front Squat

5 x 8

Decline 1 Arm Rows (slight decline)

5 x 8

Single Arm DB Push Press

5 x 8

Russian Kettlebell Swings

3 x 15

Stir The Pot

3 x 12

Recovery

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Tuesday

Full Body Conditioning

Prep

Conditioning Warm-up

1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height

KB Alt Gorilla Rows

5 x 10

KB Cleans

5 x 10

KB Thrusters

5 x 10

Air Bike

5 x 10

Front Rack KB Carry

5 x 100

Recovery

Parasympathetic Breathing

Thursday

Full Body Strength

Prep

Quick FB Warm-up

Romanian Deadlift

4 x 10

Weighted Bar Dips

4 x 10

Close Grip Chest To Bar Chin-up

4 x 10

DB Walking Lunge

3 x 20

Landmine Rotations

3 x 20

Recovery

Parasympathetic Breathing

Coach

More from Jason Brown Coaching

Jason Brown

I’ve spent my entire 20-year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, husband, father, published author, and speaker.

To look, feel, and perform your best...

... and be able to sustain it into your 30’s, 40’s, 50’s, 60’s and beyond… without spending hours a day in the gym?

Get Home Gym 3X

FAQs

What If I can train more than 3x per week?

Check out Team EVOLV which has 6 (3 FB strength + 3 conditioning) sessions per week.

Can this program be done in a commercial gym?

No, this is a program written specifically for those that train from home.

Can I get stronger on this style of training?

An unequivocal yes! Not only will you get stronger you'll be able to see gains in body composition and work capacity, BUT most importantly improving how you FEEL!

How long do sessions take?

45 minutes, including warm-up and cooldown.

Who is this program for?

Someone that is pressed for time, trains from home, and wants to make new gains!

Is there support available with this program?

Yes! We have coaches standing by to answer your questions as well as private FB group that supports all of our athletes.

Is there a commitment?

Nope, this is a one-time purchase program.

The Proof

Ken Williams

Everyday Athlete

Verified Athlete

"Working with JBC over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!"

Josh Casby

Muy Thai Enthusiast

Verified Athlete

"Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete."

Liz Asci

Former CrossFitter

Verified Athlete

"I've been training with Jason since his gym owner days and at almost 40 years old it keeps me pain free and in shape. I no longer have knee or shoulder issues which plagued me during my Crossfit years. And most importantly, I look forward to training every day!!!"

Mike Devin

Former Pro Athlete

Verified Athlete

"As a former professional athlete, I've had access to some of the best coaches on the planet, but all pale in comparison to JBC. Jason's programming has simultaneously allowed me to correct imbalances while pushing all qualities of my fitness. Jason truly is the 'King of Programming.'"