Alliance Athletics

Strength & Conditioning, Powerlifting
Coach
Scott Drapeau

Our 3 Days to Win the Gym program is specifically designed to create a stronger YOU without spending hours in the gym. Strength training isn't a mystery. It doesn't take a million different exercises, it takes consistency. If you have tried and failed other programs in the past, don't be discouraged. More than likely, you've gotten the kind of program that someone who works out for a living would follow. 3 Days to Win the Gym is different. We want you to get in, get the maximum amount of gains in the shortest amount of time, and use your new found strength to live an easier life. Strength training should make your life better, not become your life. So if you're ready to become stronger, mentally and physically, as well as put your life on easy mode, sign up for a free trial today.


Features
4 sessions per week
Must use App app to view and log training
Team Training
$19 / mo
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Faster Progress
Using larger movements that use more of your body let's you get the results faster. Our programming is built to give you the maximum progress in the minimum time.
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A Strong You is a Healthy You
If you identify as a woman, strength training isn't just a good idea... it's necessary. The only way to build bones and muscles for long-term health is to do resistance training. If you want to be able to get off the toilet when you're 85, start squatting now.
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Join an Amazing Community
Our mission isn't just to get a barbell in everyone's hands, it's to help introduce barbell training to those that might have felt marginalized in the past. We are a firm believer in supporting the LGTBQI+ in the gym and taking up space. Your strength is important too, no matter where you're starting from or what body you have.
Features
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Access to your coaches
Coaches who can answer your questions weekly to give you the feedback you need to succeed!
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Programming 3 days per week
3 days of smart programming that will get you to your goals faster and easier.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy, all included in the app
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Recommended
Barbells // Dumbbells // Squat Racks // and Weight Benches. Either a commercial or a well-stocked garage gym.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Universal Warm-up

A

Cardio

1 x 5:00

Conditioning

B

Warm Up

Complete 10 to 15 repetitions of each exercise. This should take no longer than 10 minutes: Air Squat- 10-15 reps Kneeling Lunges- 10-15 reps per leg Cuban Press- 10-15 reps (with or without dumbbells) Dead bug- 10-15 reps per side

C

Deadlift

4 x 4

D

RDL

4 x 6

E

Standing DB Press

4 x 10

F

Bent Over Row

4 x 8

G

DB Farmer's Walk

4 x 60

Wednesday
Universal Warm-up

A

Cardio

1 x 5:00

Conditioning

B

Warm Up

Complete 10 to 15 repetitions of each exercise. This should take no longer than 10 minutes: Air Squat- 10-15 reps Kneeling Lunges- 10-15 reps per leg Cuban Press- 10-15 reps (with or without dumbbells) Dead bug- 10-15 reps per side

C

Bench Press

4 x 5

D

DB Romanian Deadlift

4 x 6

E

Incline DB Bench Press

3 x 15

F

Tricep Pushdown

5 x 10

G

KB swings

4 x 12

Friday
Universal Warm-up

A

Airdyne

1 x 5:00

Conditioning

B

Warm Up

Complete 10 to 15 repetitions of each exercise. This should take no longer than 10 minutes: Air Squat- 10-15 reps Kneeling Lunges- 10-15 reps per leg Cuban Press- 10-15 reps (with or without dumbbells) Dead bug- 10-15 reps per side

C

Back Squat

4 x 3

D

DB Bench Press

4 x 6

E

Goblet Squat

5 x 5

F

Romanian Deadlift

4 x 6

G

Leg Extension

4 x 8

H

Power Step-Up

5 x 10

Coach
More from Alliance Athletics
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FAQs
Will I really be stronger with only 3 days in the gym?
Yes! If you are consistent with your training, putting effort in, and following the program: you'll be stronger. We've done this hundreds of times, we've seen what can happen with consistency.
I'm not sore after my training, am I not doing enough?
Being sore or putting in so much effort that you want to (or actually do) puke after a training session doesn't mean you've gotten a good, smart workout. The amount of effort, especially just beginning, to get results is a lot less than you think.
I have almost no time, how long are the workouts?
They should take you no longer than 1 hour to complete. Put your headphones in, put your head down, and go crush it for an hour and then get back to your life!
I want to compete, is this a program for me?
Honestly, no. If you're looking to be competitive, you should be looking at custom programming. This training program is for people who want to look like they lift. We offer custom programming that will align closer to your goals, so hit us up!
Do I need to belong to a gym?
Unless you have a well equipped garage gym, a gym is essential for this program.
Join Your Virtual Gym

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

Alliance Athletics
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Alliance Athletics
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Alliance Athletics
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