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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.

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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
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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.
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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.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
Week 1 of 6-week program
Sunday
Full Body Strength

Prep

A

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.

B1

Front Squat

5 x 8

B2

Decline 1 Arm Rows (slight decline)

5 x 8

B3

Single Arm DB Push Press

5 x 8

C1

Russian Kettlebell Swings

3 x 15

C2

Stir The Pot

3 x 12

Recovery

D

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

A

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

B1

KB Alt Gorilla Rows

5 x 10

B2

KB Cleans

5 x 10

B3

KB Thrusters

5 x 10

B4

Air Bike

5 x 10

B5

Front Rack KB Carry

5 x 100

Recovery

C

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

Thursday
Full Body Strength

Prep

A

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.

B1

Romanian Deadlift

4 x 10

B2

Weighted Bar Dips

4 x 10

B3

Close Grip Chest To Bar Chin-up

4 x 10

C1

DB Walking Lunge

3 x 20

C2

Landmine Rotations

3 x 20

Recovery

D

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

Coach
coach-avatar 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.

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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
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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
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

verified-athlete-avatar 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!!!"

verified-athlete-avatar 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.'"

Home Gym 3X