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.
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GymDaze workout program
An upper-lower hypertrophy split that balances training and recovery while giving each major muscle group two weekly exposures.
US customers only. Payment is handled by Stripe. After payment is confirmed, GymDaze emails a private 30-day PDF download link. Review the digital license and refund policy.
Who it fits
Lifters who want more weekly volume than a three-day plan while keeping a predictable, recovery-friendly schedule.
The program tells you what to do and gives you space to record the work. That makes progression visible from one week to the next instead of relying on memory or guesswork.
What is included
Inside the program
The purchased PDF includes fillable workout tables alongside the supporting guidance. The image shown here is a branded interior preview, not the paid training content itself.
Compare nearby options
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.
A five-day hybrid that opens with upper-lower training and finishes with push, pull, and legs for broad hypertrophy coverage.
A high-frequency legs, push, and pull split repeated across the week with planned progression and one full recovery day.
Training programs are educational resources, not medical care. Stop if you experience pain, dizziness, or other concerning symptoms, and seek qualified medical guidance when appropriate.