X3 Bar 12-Week Program
X3 Bar Workout Program: Intro and Best Practices
Watch this X3 intro video before beginning the 12-week program. Dr. Jaquish explains how X3 works and walks through key principles that will help transform your body.
Be sure to follow the schedule in the table below that corresponds to your current week. For example, if you are in Week 2, follow the routine under “Weeks 1–4.”
X3 12-Week Program Roadmap
Week 1–4
Push Day
Pull Day
Rest Day
Push Day
Pull Day
Rest Day
Rest Day
Before you get started, let’s review a few important things for weeks 1–4: variable resistance, number of repetitions, and number of sets.
Week 5–12
Push Day
Pull Day
Push Day
Pull Day
Push Day
Pull Day
Rest Day
After completing Week 4, watch to learn the X3 workout principles we emphasize during weeks 5–8: constant tension, diminishing range, and complete fatigue.
After completing Week 8, watch to learn about the workout principles and movements we emphasize during weeks 9–12: breath control, split squats, and stabilization firing.