X3 Bar 12 Week Program
Watch this introduction to the X3 12 Week Program before you start to learn X3 best practices.
After this intro, follow the workout schedule in the table below that corresponds to your
current program week and the nutrition video for the week.
For example, if you are in the second week of the program, follow the schedule on the
table below titled "Weeks 1–4."
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