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.
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
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
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
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.
... 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 3XEveryday Athlete
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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!!!"
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.'"