F3 Training

F3 Training

Multi-sport, Strength & Conditioning, General Fitness
Coach
Eric Rayer

Get stronger, become more athletic, and look better without spending hours in the gym.

F3 Training is designed for the individuals who don't have the time to spend hours in the gym but want to continue to see results in the weight room. As a husband, father, and former collegiate basketball player, I created F3 training to help me continue to move and feel like an athlete, increase strength, and build muscle without sacrificing my time in the gym.

F3 Training is a 3 day Full Body split (with an optional gap workout) that focuses on getting stronger, building muscle, and increasing athleticism to help you look and feel your best.

There is no guess work required when you join the team. I provide warm-ups and cool-downs for each workout, videos on how to perform each exercise; as well as exact sets, reps, and rest times for each exercise. The only thing you need to worry about is working hard and pushing yourself each workout.

For less than $1 per workout, you can take your strength, athleticism, and physique to the next level.

So, how important to you is your health? Join the team today!

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Quality over Quantity
You don't need to spend hours in the gym to achieve great results. F3 training provides 3 high-quality training sessions designed to maximize your time spent in the gym.
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Workouts at your fingertips
“If You Fail to Plan, You Are Planning to Fail” - Benjamin Franklin. It's time to stop going to the gym without having a plan. With workouts delivered straight to your phone, you know exactly what to do the next time you hit the gym.
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Be a part of the Team
F3 training is more than just a training program, it's a community that is simply trying to be better everyday. We help each other get stronger, stay accountable, and will always be there to hype each other up when setting a new PR!
Features
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Access to Me
Questions, comments, or concerns? I will be available on the app to help answer any questions and support you along the way.
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Programming 3 days per week
3-day Full Body split included to help you achieve your fitness goals!
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The Team
Join a team of like minded individuals that keep each other accountable and push you to be your best. We are all in this together!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The team and I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Kettlebells // Squat Rack // Bench
Recommended
Resistance Bands // Med Balls // Cable Machine // Space to Sprint // Cardio Machine (bike, rower, treadmill)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
F3 - Full Body

Warm-UP

A

2-3 Rounds 1. Side Plank Banded Clamshells - 8/side 2. Birddog - 5/side 3. Banded Good Morning - 10 reps

B1

BB RDL

10, 10, 8, 8

B2

Half-Kneeling DB Shoulder Press

4 x 10

B3

Rest

4 x 2:00

C1

KB 3-Way Lunge

4 x 12

C2

Feet Elevated Inverted Row

4 x 10

C3

Side Plank

4 x 45

C4

Rest

4 x 1:30

Conditioning

D

F3 Finisher 1

3-4 rounds for time (rest as needed) 1. Farmer Carry - 60s 2. Box Jumps - 10 reps 3. Mountain Climbers - 40 reps (20/side)

Cooldown

E

2-3 rounds 1. Pancake stretch - 60s hold 2. Kneeling hip flexor stretch - 60s/side

Monday
F3- Rest Day
Tuesday
F3 - Full Body

Warm-Up

A

2-3 rounds 1. Hip Airplanes - 8/side 2. TRX Row - 10 reps 3. Glute Bridge - 5 reps, hold for 10s at the top of each rep

B1

Goblet Squat

10, 10, 8, 8

B2

Negative Pull-Up

4 x 8

B3

Rest

4 x 2:00

C1

Russian KB Swing

4 x 12

C2

Alternating DB Bench Press

4 x 10

C3

Ab rollout

4 x 10

C4

Rest

4 x 1:30

Sprints

D

Treadmill sprints 10-12 minutes 20s sprint 40s rest

Cooldown

E

2-3 rounds 1. Couch Stretch - 60s/side 2. Elevated Pigeon Stretch - 60s/side

Wednesday
F3- Rest Day
Thursday
F3 - Full Body

Warm-Up

A

2-3 rounds Band Pull-Aparts - 15 reps Prone Y's, T's - 8/side Half-Kneeling T-Spine rotation - 8/side

B1

DB Push Press

4 x 8

B2

Single Leg Hip Thrust

4 x 8

B3

Rest

4 x 1:30

C1

BB Reverse Lunge

4 x 8

C2

Single Arm Row

4 x 10

C3

KB Halo

4 x 10

C4

Rest

4 x 1:30

D1

Seated Incline DB Curls

3 x 12

D2

DB Overhead Tricep Extension

3 x 12

D3

DB Lateral to Front Raise

3 x 12

D4

Rest

3 x 1:00

Cooldown

E

2-3 rounds Dead Hang- Hold as long as possible Heel Sit - 60s

Coach
coach-avatar Eric Rayer

Husband, Father, Coach, Trainer

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If you scrolled this far...

What are you waiting for? Start your 7-day free trial today and start working towards your fitness goals with F3 Training!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
F3 Training is designed for anyone who wants to see results in the gym without sacrificing their time.
How long is a typical workout?
A typical workout will be anywhere from 45-60 minutes. Rest periods can be shortened to make the workout even shorter.
What if I miss a workout?
If you miss a workout, you can always make it up another day. Life happens though and sometimes you need to skip a workout from time to time. Don't worry, I get it.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

F3 Training
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F3 Training
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F3 Training
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