Alpha (3 Day Split)
GlennTurnerFit
Bodybuilding, WeightliftingALPHA — 3 Day Full Body Training Plan
ALPHA is a structured, no-nonsense full-body training plan built for lifters who want results without living in the gym.
This plan is designed around three efficient training days per week, making it ideal for busy professionals, parents, and disciplined lifters who value execution over excess.
Each session prioritizes: • Proven compound movements • Strategic accessory work • Balanced weekly volume • Clear progression standards
ALPHA focuses on doing the basics extremely well. There’s no fluff, no random exercise rotation, and no wasted volume. You train with intent, repeat key movements long enough to adapt, and let consistency do the work.
This plan is best suited for: • Lifters training 3 days per week • Those returning to structured training • Athletes running ALPHA alongside sport or conditioning • Anyone who wants maximum return on limited training time
ALPHA is the foundation. Build strength. Build muscle. Raise the standard.
A
Back Squat
4 x 8
B
Bench Press
C
Chest Supported Row
3 x 12
D
Seated Leg Curl
3 x 15
E
Lateral Raise (Cable)
3 x 12
F
Standing Calf Raise (Machine)
3 x 10
A
Romanian Deadlift (Smith Machine)
4 x 6
B
Incline Chest Press (Machine)
3 x 8
C
Lat Pulldown
3 x 8
D
DB Bulgarian Split Squat
3 x 10
E
Cable Facepull
3 x 12
F
Incline DB Hammer Curl
3 x 10
A
Leg Press (Angled)
4 x 10
B
Seated Shoulder Press (Machine)
4 x 6
C
Seated Row (Single Arm)
3 x 10
D
Hip Thrust
3 x 8
E
Cable Tricep Pushdown (Rope)
3 x 10
F
Preacher Curl (Machine)
3 x 8
Glenn Turner
Strength and physique coach focused on disciplined, results-driven training. I work with those wanting to build muscle, improve performance, and train with structure and accountability. My coaching emphasizes progressive overload, sound execution, and consistency without gimmicks or shortcuts. Limited spots to ensure high-quality coaching.
When you join a team you’re getting more than programming, you’re joining an online community.
Alpha (3 Day Split)
Alpha (3 Day Split)
Alpha (3 Day Split)
