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X3 Hypertrophy Training Program Get incredible results with the new X3 Program focused on increasing muscle size  

X3 Bar 12-Week Program

Follow the X3 12-week workout program and start building the body of your dreams through variable resistance, streamlined nutrition, and science-backed workout principles.

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.”

Weeks 1–4

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 1–4: Learn the Basics of Variable Resistance Training (VRT)

Before you get started, let’s review a few important things for weeks 1–4: variable resistance, number of repetitions, and number of sets.

Weeks 5–12

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

Weeks 5–8: Master the Principles of VRT

After completing Week 4, watch to learn the X3 workout principles we emphasize during weeks 5–8: constant tension, diminishing range, and complete fatigue.

Weeks 9–12: Optimize Each Movement to Maximize Results

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.

Push Day

Push Day focuses on the major upper-body and lower-body pushing movements to build strength, size, and power. You’ll target your chest, triceps, shoulders, and quads.
Chest Press Tricep Press Overhead Press Front Squat

Pull Day

Pull Day targets the muscles responsible for pulling movements, emphasizing your back, biceps, and posterior chain.
Deadlift Bent Row Bicep Curl Calf Raise

As you progress into Week 5, consider incorporating these two movements in your Push Day workouts.

Once you’re ready, replace the front squat with the split squat and add the pec crossover, as discussed in the videos above.

Pec Crossover Split Squat

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.

X3 Nutrition Program

X3 Workout Frequently Asked Questions

For further guidance, join the X3 Users Groups on Facebook and read our Variable Resistance Training Guide.

Progressing After Completing Your X3 12-Week Program

Consistency is a key part of your fitness. Watch this video for how to continue your progress, catch common mistakes, and break through plateaus.

X3 Hypertrophy Training Program

While the standard X3 Program is optimized to help you be as strong and lean as possible, the X3 Hypertrophy Program is designed to help you build muscle mass. For experienced X3 users, it’s the perfect program for those who are interested in maximizing muscular size.
See the X3 Hypertrophy Program