Austin Rain: Full Body 3x week training Team

Austin Rain Fitness: Full Body Strength Team

This program was built for those who want to get strong, build muscle, and move well — without wasting time on fluff.

Every detail has been refined through years of coaching and training experience to focus on what actually drives progress: consistent effort, progressive overload, and quality execution. The result is a system that delivers measurable strength and physique improvements while keeping your joints healthy and movement patterns sharp.

You’ll train three days per week — full body each session, but with a distinct focus to ensure balanced development across the week.

Weekly Layout:

Day 1: Chest-Focused Full Body — Push-dominant strength and hypertrophy work paired with lower-body support lifts and core stability.

Day 2: Back-Focused Full Body — Pull-dominant work emphasizing upper-back density, posterior-chain strength, and movement control.

Day 3: Quad-Focused Full Body — Lower-body intensity with accessory work to drive growth, improve coordination, and round out the week.

Each week builds logically on the last, with training that’s simple, hard, and effective — the kind that rewards consistency, not complexity.

What You’ll Get:

Structured, progressive programming updated weekly.

Clear RPE targets and exercise notes so you know exactly what to focus on.

Balanced training that develops strength, muscle, and movement variability.

A practical schedule that fits a busy lifestyle while still delivering elite results.

This is the no-nonsense approach to getting strong and building a body that performs as well as it looks.

See you inside.