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X3 Bar 12 Week Program

Roadmap

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 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

After completing Week 4, watch to learn the X3 workout principles we emphasize during weeks 5–8: constant tension, diminishing range of motion, and fatiguing your muscles.

Week 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

After completing Week 8, watch to learn what workout principles we emphasize during weeks 9–12: breath control, doing split squats, and stabilization firing.

Push Day

Pull Day

Variations

As you progress into week 5 you might consider incorporating these into your Push Day as discussed in the videos above.

Getting Started with X3 Nutrition

Learn from Dr. Jaquish the science behind the best easy dieting advice ever, intermittent fasting.

X3 Workout Frequently Asked Questions

Picking the right X3 band and number of reps

Dr. Jaquish explains how to use the X3 to fatigue all ranges of motions as quickly as possible:

Ideal X3 rep speed

Dr. Jaquish elaborates on how slow controlled movements up-regulates growth hormone with stabilization firing:

Why you only do one set with the X3

Dr. Jaquish discusses why one set with the X3 generates enough fatigue for most people:

X3 Workout Frequency

Dr. Jaquish explains the science behind why X3 workouts are more frequent than you would expect: