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 4 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 4 high-quality training sessions (with an optional 5th day) 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 4 days per week
4-day Full Body split with an optional 5th day 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
Monday
F3 - Full Body

Prep

A

Warm-Up 1

2 rounds 1. Lying Hip Flexor Raise - 10-15/side 2. Patrick Step-Up - 10-15/side 3. DB Jump - 10-15 reps 4. Tall Plank Alt. Toe Touch - 10/side

B1

Back Squat

B2

Rest

5 x 2:00

C1

Nordic Curl

C2

Rest

4 x 1:30

D1

Single Arm DB Push Press

D2

Lat Pulldown

D3

Rest

3 x 1:30

E1

Dips

E2

Rest

3 x 1:00

Skill/Tech

F

Farmer's Carry

4-5 rounds 40 yds (20 yds down and back)

Recovery

G

Cooldown 1

2-3 rounds 1. Couch Stretch - 60s/side 2. Child Pose with Lat Stretch 60s 3. Weighted Butterfly - 60s

Tuesday
F3 - Full Body

Prep

A

Warm-Up 2

2 rounds 1. External Rotator Off Knee - 6-8 reps/side 2. Med-ball Slams - 8-10 reps 3. Clap Push-Ups (or Regular Push-Ups) 4. Plank - 45-60s

B1

Bench Press

B2

Rest

5 x 2:00

C1

Single Leg Hip Thrust

C2

Rest

3 x 1:30

D1

1-Arm DB Row

D2

Face Pull

D3

Rest

4 x 1:30

E1

DB Lateral Lunge

E2

Rest

3 x 1:30

F1

Chin-Up

3 x MAX

F2

Rest

3 x 1:00

Recovery

G

Chest and Lat Cooldown

2-3 rounds 1. Lat Band Stretch - 60s/side 2. Chest Stretch - 60s

Wednesday
F3- Rest Day
Thursday
F3- Full Body

Plyo Warm-Up 1

A

2-3 rounds 1. Box Jump - 5 reps 2. Single Leg Med Ball Slam - 6 reps/side 3. Skater Jumps - 5/side 4. Explosive Band Row - 10 reps

B1

Deadlift

B2

Rest

C1

Pull-Up

C2

Single Arm Incline Bench Press

C3

Rest

4 x 1:30

D1

RFE Split Squat

D2

Rest

4 x 1:30

E1

DB Lateral Raise

E2

Rest

3 x 1:00

F

Ab rollout

Cooldown 2

G

2-3 rounds 1. Pigeon Stretch (on bench) - 60s/side 2. Heel Sit - 60s 3. Prayer Stretch - 60s

Friday
F3- Full Body

Prep

A

Warm-Up 4

2 rounds 1. Landmine Punch - 5/side 2. Landmine Twist - 5/side 3. Lateral Bear Crawl - 20 yds (10 yds down and back) 4. YTW - 5/side

B1

Push Press

B2

Rest

5 x 2:00

C1

Romanian Deadlift

C2

Rest

4 x 1:30

D1

Close Grip Bench Press

D2

Seated Cable Row

D3

Rest

3 x 1:30

E1

KOT Split Squat

E2

Rest

3 x 1:30

F1

Calf Raise

F2

Rest

3 x 0:10

Conditioning

G

Sprints

6-10 sets 20s sprint, 40s rest

Cooldown 3

H

2-3 rounds 1. Thread the Needle - 60s/side 2. Bench Dip Stretch - 60s 3. Pike Stretch - 60s

Saturday
F3 - Gap Workout

Core

A

Core Circuit

Circuit A - 2-3 rounds 1. Spiderman crawl - 20 yds (10 yds down and back) 2. Half-Kneeling KB Low to High chop - 10/side 3. KB Plank Row - 10/side Circuit B - 2-3 rounds 1. Anti-Rotation Press - 10/side 2. Toe to Bar (or knee raises) - 10 reps 3. Adduction Side Plank - 30s/side

Strength/Power

B

6-12-25 Biceps

I have been loving the 6-12-25 method for training arms lately. This tri-set incorporates strength, hypertrophy and volume rep ranges that brings a huge arm pump! 3-4 sets - No rest between exercises - 2-3 min rest between sets 1. Bicep Curls - 6 reps (3-4 concentric/lowering part of lift) 2. Supinated Inverted Row - 12 reps 3. Plate Hammer Curl - 25 reps

6-12-25 Triceps

C

3-4 sets - No rest between exercises - 2-3 min rest between sets 1. DB/BB Skull Crushers - 6 reps (3-4 concentric/lowering part of lift) 2. Dips (or Bench Dips)- 12 reps 3. Tricep Rope Pushdown - 25 reps

Coach
coach-avatar Eric Rayer

Husband, Father, Coach, Trainer

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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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