F3 Training
F3 Training
Multi-sport, Strength & Conditioning, General FitnessGet 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 4-day split 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 putting the work in and the results will follow.
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!
Warm-Up
A
2-3 Rounds 1. ISO Hold Lunge - 30s/side 2. Hip Airplanes - 6/side 3. Glute Bridge - 10 reps
Prep
B
Lower Power
3 sets 1. DB Jumps - 5 reps - rest as needed between sets
C1
Front Squat
4 x 5
C2
TKE
4 x 6
C3
Rest
4 x 2:00
D1
DB Split Stance RDL
8, 6, 4
D2
DB Lateral Lunge
8, 6, 4
D3
Rest
3 x 1:30
E1
Lateral Deficit Squat
3 x 8
E2
Russian KB Swing
3 x 12
E3
Rest
3 x 1:30
F
Standing BB Calf Raise
3 x 15
Warm-Up
A
2-3 Rounds 1. Band Pass Through - 10 reps 2. Band Pull-Apart - 10 reps 3. Band External Rotation - 10 reps
Prep
B
Hot Start 2
3 rounds - try not to rest between rounds. You want to always be moving 1. 2 min bike - moderate to fast pace (if you don't have access to a bike you can sub running or rowing) 2. DB/KB Snatch- 12 reps (6/side) 3. Hanging Knee Raises - 10 reps
C1
Neutral Grip Pull-Ups
4 x 6
C2
Hollow Body DB SA Bench Press
4 x 8
C3
Rest
4 x 2:00
D1
Half-Kneeling Landmine Shoulder Press
10, 8, 6
D2
Chest Supported DB Row w/Alt ISO Hold
10, 8, 6
D3
Rest
3 x 1:30
E1
DB Hammer Curl
3 x 10
E2
DB Overhead Tricep Extension
3 x 10
E3
Bent Over Rear Delt Fly
3 x 10
E4
Rest
3 x 1:00
Core
F
2-3 rounds 1. Half-Kneeling Low to High Chop - 8/side 2. Dead Bug - 8/side 3. Plank Hold - 60s
Warm-Up
A
2-3 rounds 1. Inchworm to Worlds Greatest Stretch - 4/side 2. Band Goodmorning - 10 reps 3. Band OH Squat - 10 reps
B1
Barbell Deadlift
4 x 5
B2
Rest
4 x 2:00
C1
1 1/4 RFESS
8, 6, 4
C2
Seated Goodmorning
3 x 8
C3
Rest
3 x 1:30
D1
Single Leg Hip Thrust
3 x 6
D2
Elevated Pistol Squat
3 x 6
D3
Rest
3 x 1:30
Conditioning
E
Finisher 3
3 rounds - try not to rest between rounds. Always be moving 1. 30s Single Arm Farmer Carry 2. 30s DB Walking RDL 3. 30s Bike Sprint (can be treadmill sprint, row sprint, air bike, etc.)
Warm-Up
A
2-3 Rounds 1. Face-Pull - 10 reps 2. Plank Shoulder Taps - 10/side 3. YTW - 3/side
B1
DB Push Press
4 x 6
B2
Single Arm DB bird dog row
4 x 6
B3
Rest
4 x 2:00
C1
Alternating DB Bench Press
10, 8, 6
C2
Lat Pulldown
3 x 10
C3
Rest
3 x 1:30
D1
EZ Bar Lying Tricep Extension
3 x 12
D2
EZ Bar Curl
3 x 12
D3
DB Lateral to Front Raise
3 x 12
D4
Rest
3 x 1:00
Conditioning
E
Sprints
6-10 sets 20s sprint, 40s rest All out effort!
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
When you join a team you’re getting more than programming, you’re joining an online community.
F3 Training
F3 Training
F3 Training
