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The X3 workout programs are available exclusively for X3 customers
Follow the X3 Home Gym’s 12-week workout program and start building the body of your dreams through variable resistance, streamlined nutrition, and science-backed workout principles.
Welcome to Your X3 12-Week Journey
Before you begin, watch this brief orientation video. Dr. Jaquish shares what makes X3 different from traditional weight training, how the X3 12-Week Program is structured, and how to set yourself up for success from day one.
Your X3 12-Week Plan: What’s Ahead
See how the program is structured and how to make the most of each week.
Weeks 1–4: Foundational Phase
Build a strong foundation with variable resistance training
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
Training Focus for Weeks 1–4
This phase introduces you to the core principles that make X3 so effective: training to complete fatigue, maintaining constant band tension, and performing slow, controlled reps.
During weeks 1–4, you’ll focus on mastering form and consistency while developing strength and stability using lighter resistance than you’ll use later.
Weeks 5–8: Strength Phase
Master the principles of variable resistance training
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
Training Focus for Weeks 5–8
Now that you’ve built a solid foundation, it’s time to challenge your body with heavier resistance and more refined technique.
In this phase, you’ll continue training to complete fatigue, with renewed focus on three key principles: maintaining constant tension, progressing through diminishing ranges, and prioritizing controlled movement.
Weeks 9–12: Optimization Phase
Refine your technique and lock in long-term results
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
Training Focus for Weeks 9–12
In this final phase of the X3 12-Week Program, you’ll take everything you’ve learned and apply it with greater precision and intent. Your goal isn’t just to complete the movements—it’s to master them.
Weeks 9–12 focus on advanced principles like breath control, bracing, and intentional range management to help you maximize output and maintain progress.
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.
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.
Maximize Your Results With the X3 Nutrition Protocol
Optimize your diet by applying tried-and-true nutrition tactics used by Dr. Jaquish. Accelerate muscle gain and fat loss with the ultimate science-backed nutrition protocol.
