Free 3 Day Full Body Workout Program
Build Strength & Muscle
Transform your fitness with our scientifically-designed 3-day full body workout program. Perfect for beginners and intermediate lifters.
We already created a program for you!
Access your complete workout program instantly
What's Inside the Program
Why choose this workout program?
Complete Full Body Training
Work every major muscle group 3 times per week with compound movements for maximum muscle growth and strength gains
Beginner to Intermediate Friendly
Progressive program designed for all fitness levels with clear exercise instructions and progression guidelines
Time Efficient Workouts
45-60 minute sessions, 3 days per week - perfect for busy schedules while delivering maximum results
Science-Based Programming
Evidence-based exercise selection, rep ranges, and progression schemes for optimal muscle building and strength development
Start Your Free 3-Day Full Body Program Today
Download the Juice app and access your complete workout program instantly.
Free full body workout program included
Track your progress and see real results
No subscription required to get started
Frequently Asked Questions
What is a 3-day full body workout program?
A 3-day full body workout program trains all major muscle groups in each session, performed 3 times per week. This approach is highly effective for building strength and muscle while allowing adequate recovery time between sessions.
Is this program suitable for beginners?
Yes! Our 3-day full body program is perfect for beginners. It focuses on fundamental compound movements with clear progression guidelines, making it easy to learn proper form and build a strong foundation.
How long are the workouts?
Each workout session takes approximately 45-60 minutes to complete, including warm-up and cool-down. The program is designed to be time-efficient while delivering maximum results.
What equipment do I need?
The program is designed for a standard gym with barbells, dumbbells, and basic equipment. We also provide alternative exercises for home workouts with minimal equipment like dumbbells or resistance bands.
How do I track my progress?
The Juice app includes built-in progress tracking features. Log your weights, reps, and sets for each exercise to monitor your strength gains and muscle development over time.
Can I do this program at home?
Yes! While the program is optimized for gym training, we provide home workout alternatives using bodyweight exercises and minimal equipment like dumbbells or resistance bands.