X3 Bar 12-Week Program
Watch this intro 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."
X3 12-Week Program Roadmap
Week 1–4
Push Day
Pull Day
Rest Day
Push Day
Pull Day
Rest Day
Rest Day
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 of motion, and fatiguing your muscles.
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
On the X3 Push Day you'll do the chest press, tricep press, overhead press, and front squat.
Pull Day
On the X3 Pull Day you'll do the deadlift, bent row, bicep curl and calf raise.
Variations
As you progress into week 5 you might consider incorporating these into your Push Day. Replacing the front squat with the split squat and adding the pec crossover 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.