3 Day Full Body Workout Program
A full-body hypertrophy plan that trains every major muscle group across three focused gym days, leaving four days for recovery or optional mobility work.
GymDaze workout programs
Choose the path that fits your training.
Compare all 13 programs by the days you can train, the muscle you want to prioritize, or the equipment you have. Every option includes clear progression guidance and fillable workout tables.
Program Builder
Build a plan around you.
Create a muscle-growth program that fits your priorities, available time and equipment.
- Choose your focus. Set the muscles you want to grow.
- Shape your week. Pick when and where you train.
- Make it yours. Review exercises and export your plan.
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Secure Stripe checkout is available for all 13 programs.
One cart / private fulfillmentAdd fixed-price programs to a cart, or choose your price on the Male Villager program page. Orders receive a secure download-access link by email, valid for 30 days.
Section 01 of 034 programs
Choose by schedule
Build the week around the time you actually have.
Four complete hypertrophy plans, from three focused training days to a high-frequency six-day split.
4 Day Upper-Lower Workout Program
An upper-lower hypertrophy split that balances training and recovery while giving each major muscle group two weekly exposures.
5 Day Upper-Lower Push-Pull-Legs Program
A five-day hybrid that opens with upper-lower training and finishes with push, pull, and legs for broad hypertrophy coverage.
6 Day Push-Pull-Legs Workout Program
A high-frequency legs, push, and pull split repeated across the week with planned progression and one full recovery day.
Section 02 of 037 programs
Choose a priority
Give a lagging area a deliberate training block.
These plans keep progression measurable while moving one muscle group to the front of the line.
Arms Focus Workout Program
An eight-week specialization block that gives the biceps and triceps extra attention inside a complete training structure.
Back Focus Workout Program
A back-priority hypertrophy block built around progressive pulling volume while the rest of the body stays in the plan.
Chest Focus Workout Program
A chest-priority hypertrophy block with planned pressing and isolation work organized across three weekly sessions.
Core Focus Workout Program
An eight-week core block using reps, holds, distance, load, and tempo to make progression measurable instead of random.
Glute Focus Workout Program
A glute-priority hypertrophy block that organizes volume and progression across three weekly training days.
Legs Focus Workout Program
An eight-week lower-body specialization block with two deliberate leg sessions and progression you can track.
Shoulder Focus Workout Program
A concentrated four-week shoulder block with planned volume and intensity across three weekly sessions.
Section 03 of 032 programs
Choose by equipment
Train around the equipment you actually have.
Find training plans built around clear equipment constraints. Start with a complete bodyweight progression system that scales with your current ability.
Train with bodyweight
Follow a progression, not a random list of exercises.
A five-day bodyweight plan built around branching movement pathways so each exercise can progress with your current ability.
- Schedule
- 5 days per week
- Format
- Progression-based
Home Workout Male Villager
A repeatable five-day home program combining calisthenics and resistance bands, with a fillable PDF, a 10-week Excel log, exercise demonstrations, and progression guidance.
See the programPay what you want, including $0
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