THE METHOD 3-DAY TRAINING PLAYBOOK

A simple 3-day gym plan to help you get stronger, build muscle and stop winging your workouts.

45–60 minutes · 3 days per week · One clear structure

STOP WINGING YOUR WORKOUTS

One of the biggest mistakes I see people make in the gym is training without a clear structure.

Monday becomes chest. Wednesday becomes whatever machine is free. Friday becomes something you saw on Instagram.

Then you wonder why you're not getting stronger.

You don't need more random exercises. You need a simple plan you can repeat, track and progress.

That's exactly what this playbook gives you.

HOW TO USE THIS PLAN

Train 3 times per week on non-consecutive days where possible.

Option 1

Monday — Workout A · Wednesday — Workout B · Friday — Workout C

Option 2

Tuesday — Workout A · Thursday — Workout B · Saturday — Workout C

Each workout should take around 45–60 minutes.

Don't overthink finding the perfect training days. Choose three days that realistically fit your life and stay consistent with them.

WORKOUT A

1

Leg Press

3 sets × 8–10 reps

2

Dumbbell Bench Press

3 sets × 8–10 reps

3

Lat Pulldown

3 sets × 8–12 reps

4

Romanian Deadlift

3 sets × 8–10 reps

5

Seated Cable Row

2 sets × 10–12 reps

WORKOUT B

1

Bulgarian Split Squat

3 sets × 8 reps each side

2

Incline Dumbbell Press

3 sets × 8–10 reps

3

Seated Cable Row

3 sets × 8–12 reps

4

Leg Curl

3 sets × 10–12 reps

5

Dumbbell Shoulder Press

2 sets × 8–10 reps

Don't rush through the workout. Make every working set count.

WORKOUT C

1

Hack Squat or Leg Press

3 sets × 8–10 reps

2

Machine Chest Press

3 sets × 8–12 reps

3

Lat Pulldown or Assisted Pull-Up

3 sets × 8–12 reps

4

Hip Thrust

3 sets × 8–12 reps

5

Farmer Carry

3 rounds × 30–45 seconds

That's enough. You don't need another ten random exercises at the end.

HOW HEAVY SHOULD YOU TRAIN?

Your working sets should feel challenging, but your technique should still look controlled.

At the end of most sets, you should feel like you could probably perform another 1–2 good reps.

Too Light

You could easily do another 5–6 reps.

Too Heavy

Your technique completely falls apart.

Just Right

Challenging. Controlled. Repeatable.

Challenging. Controlled. Repeatable.

HOW TO ACTUALLY MAKE PROGRESS

Don't change your workout every week. Get better at the exercises you're already doing.

Example — Dumbbell Bench Press:

Week 1

20kg × 8 / 20kg × 8 / 20kg × 8

Week 2

20kg × 9 / 20kg × 9 / 20kg × 8

Week 3

20kg × 10 / 20kg × 10 / 20kg × 10

Once you can comfortably reach the top of the rep range with good technique, increase the weight slightly and build again.

Better technique → more reps → slightly more weight. That's progress.

Run this structure for around 4–6 weeks before deciding you need something new. Your program doesn't need to constantly change. Your performance should.

WANT A PLAN BUILT AROUND YOU?

This playbook gives you a simple place to start.

But the best training structure for you should eventually take into account your goal, current training level, schedule, experience, recovery, injuries or limitations and lifestyle.

Sometimes the problem isn't working hard. It's knowing what to do, how much to do and how to fit it around your life.

That's what I help people with inside Method Coaching.

DM me "METHOD" and tell me:

  1. Your main fitness goal
  1. How many days per week you can realistically train

And I'll point you in the right direction.

DM "METHOD"

METHOD COACHING

You need structure, not motivation.