What You'll Actually Do With X3

Two complete training programs are included with every X3 system — built on variable resistance science and designed for 10–20 minute workouts. Here's exactly what they look like.

Every X3 Program Is Built on the Same Science

Our 12-Week X3 Workout Program and X3 Hypertrophy Program are exclusive to X3 Elite Home Gym and X3 Force Smart Home Gym customers. These programs, combined with the right equipment, are designed to deliver safe, effective, and transformative results.

X3 is the product of years of research, testing, and innovation. Using the proven X3 system and an X3 workout program together is essential to experiencing the life-changing benefits hundreds of thousands have already achieved.

Strong and Lean

Included with X3

X3 12-Week Program

10–20 minutes per day, push/pull split, one set per exercise to complete fatigue. The X3 12-Week Program is where every new user starts — and what Dr. Jaquish recommends for building strength and leanness.

10–20 minutes per day, six days a week
Push/pull split with one set per exercise to complete fatigue
Detailed video instruction for every movement from day one
Included with every X3 system

Get Stronger in Just 12 Weeks

Maximize Muscle Size

Included with X3

X3 Hypertrophy Program

For buyers whose primary goal is muscle size over leanness. Higher-volume workouts designed with strength expert Matt Wenning using advanced variable resistance techniques and supersets.

Higher-volume sessions, typically under an hour
Supersets and advanced variable resistance techniques
Designed with strength expert Matt Wenning
Included with every X3 system

Build Bigger, Stronger Muscles

Train Like the World’s Strongest Athletes

Membership Required

Westside Barbell X3 Training Academy

Westside Barbell — the gym behind countless powerlifting world records — built an optional training academy exclusively for X3 users. Expert programming for those who want elite-level structure beyond the included programs.

Expert programming, progressive overload, and proven techniques for X3 users who want to go beyond the included programs.

Learn more

Included with X3

How the X3 12-Week Program Works

Traditional weights overload your joints but underload your muscles, limiting results and increasing the risk of injury. In the X3 12-week Program, Dr. Jaquish reveals why weightlifting falls short as a stimulus for muscle growth and how X3’s variable resistance system delivers superior results.

This program is built on science-backed principles designed to burn fat, build muscle, and optimize hormones effectively and sustainably. Dr. Jaquish guides you step-by-step through each exercise with X3, ensuring you understand how it works differently than traditional weight lifting and how to maximize your results.

Using a classic push-pull split for balanced muscle growth and recovery, the X3 12-Week Program is your blueprint for transforming your physique in just 10–20 minutes a day.

Get Your X3

Master the Foundations Before You Begin

Before you start, you will learn a few foundational principles of X3. These include variable resistance, number of repetitions, and number of sets. Your first four weeks will include four days of activity and three days of rest.

These first weeks will help your body acclimate to a new stimulus and training method that requires you to take the muscles to complete fatigue (something impossible with weights).

Included with X3

12 Weeks to Transformation

Weeks 1–4: Building the Foundation

During the first four weeks, you’ll train four days a week with three days of rest. This carefully designed schedule helps your body adapt to the X3 training method, which takes your muscles to full fatigue—a level of activation that traditional weightlifting can’t achieve.

Day 1

Push Day
Day 2

Pull Day
Day 3

Rest Day
Day 4

Push Day
Day 5

Pull Day
Day 6

Rest Day
Day 7

Rest Day

Weeks 5–12: Building Strength and Muscle

From week five onward, you’ll transition to working out six days a week. After four weeks of foundational X3 training, your body will be primed for this advanced level of activity.

In weeks 5–8, your focus shifts to mastering three core principles:

Constant Tension: Keeping muscles engaged throughout each movement.
Diminishing Range: Adjusting the range of motion as muscles fatigue.
Complete Fatigue: Pushing your muscles to their absolute limit for maximum growth.

After completing week 8, you’ll unlock additional techniques and exercise variations to maximize your results. Dr. Jaquish will guide you through the importance of breath control and the power of stabilization firing, teaching you how to engage supporting muscles for improved strength, balance, and efficiency during every exercise.

Day 1

Push Day
Day 2

Pull Day
Day 3

Push Day
Day 4

Pull Day
Day 5

Push Day
Day 6

Pull Day
Day 7

Rest Day

Included with X3

Fuel Your Success With an X3 Nutrition Program

Maximize your results with a nutrition plan designed to complement the X3 variable resistance training system. The X3 Nutrition Program provides evidence-based guidance tailored to your goals and dietary preferences, helping you achieve your ideal physique faster and more effectively.

Whether you’re focused on building muscle, burning fat, or optimizing overall health, the X3 Nutrition Program gives you the tools to fuel your body, elevate your performance, and unlock your full potential.

Included with X3

How the X3 Hypertrophy Program Works

The ultimate training program for building serious muscle mass. Designed with advanced variable resistance techniques, the X3 Hypertrophy Program takes your gains to a whole new level.

This program introduces additional workouts specifically targeted at maximizing muscle size, incorporating supersets and higher-volume training to activate your muscles fully. These advanced techniques push you beyond traditional limits, delivering the muscle growth and definition you’ve been striving for.