3x Week Program
Same System. Your Schedule.
All training levels | 3x Per Week | 16 Weeks
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Not everyone can train four days a week — and you shouldn't have to choose between a great program and a realistic schedule.
The Undulated 3x Per Week program delivers the same 40X0 methodology and periodization as the 4x per week Undulated program — the same muscle building phases, the same strength phases, the same exercise selection, the same tempo prescription. The only difference is the schedule. Spread across three training days per week and extended to 16 weeks to complete the same total volume with more recovery time between sessions.
This isn't a watered down version of the full program. It's the same program built for a different life. Whether you're managing a busy schedule, need more recovery time between sessions, or simply train better with more rest — this program delivers without compromise.
Three days. Sixteen weeks. Zero excuses.
5 Benefits for the 3x Week Program
Every principle that makes the 4x program effective — the 40X0 tempo, periodized phases, strategic exercise selection — is fully intact. You're not getting a lesser program. You're getting the same system on a different schedule.
Same Methodology. No Compromises.
Three training days per week means you can follow a world-class periodized program without restructuring your entire life around the gym. Consistency over 16 weeks on a sustainable schedule beats burning out on four days after eight.
Built for a Demanding Schedule
Two-week Accumulation and Intensification phases mean the program still cycles properly between muscle building and strength — just at a pace that matches your training frequency. The science doesn't get watered down because the schedule does.
Full Periodization. No Shortcuts.
Alternating between muscle building and strength phases every 2 weeks keeps your body constantly adapting — the same proven periodization structure as the 4x program, just spread across fewer weekly sessions.
Strategic Phase Cycling
This program doesn't just make you stronger for 12 weeks — it prepares your body and nervous system for every training phase that comes after.
Accessible to All Training Levels
Features
Duration
16-Weeks
Frequency
3 Days Per Week
Structure
Upper / Rest / Lower / Rest / Upper / Rest / Rest — rotating
Phases
4 Phases — ACC1 / INT1 / ACC2 / INT2 — 2 weeks each
Exercise Notes
Detailed coaching instructions and cues for every movement
Weight Tracking
Automatic history logging built into TrainHeroic
Equipment
Barbells, dumbbells, cables, power rack (full list on Train on Your Own page)
Level
All Training Levels
Sample Week
Frequently Asked Questions
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Yes — the programming, exercise selection, phases, and tempo are identical. The only difference is the weekly schedule and total duration. The 4x version completes the same volume in 12 weeks. The 3x version spreads it across 16 weeks with more recovery time between sessions. Same destination, different road.
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Yes. Unlike the 4x programs which recommend at least 1 year of training for Undulated, the 3x version is accessible to all training levels. The additional recovery time between sessions makes it more forgiving for newer lifters still developing their movement patterns and work capacity. If you're brand new to structured training and can only commit to 3 days per week — start here.
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The 3x per week program uses 2-week phases instead of 3-week phases — each Accumulation and Intensification phase runs for 2 weeks before cycling. With 4 phases at 2 weeks each plus the extended weekly schedule needed to complete the same upper and lower body volume across 3 days instead of 4 — the full program runs 16 weeks. Same total work. Same periodization principles. Built for a different training frequency.
More from 40X0 Training
Linear
0-1 year of training4x per week 12 weeksNew to structured training? Start here. Build the movement foundation that every advanced program is built on.Undulated Integrated
2+ years of training4x per week 12 weeksThe most advanced structure in the 40X0 lineup, for now. Muscle building and strength phases woven together simultaneously.Undulated
1-2 years of training4x per week 12 weeksReady to cycle between muscle building and strength phases? The natural next step for intermediate lifters.