Warm-up for all of Phase I and II will be 30 seconds of Speed Jacks. These are performed before every workout and will get your body ready for the workout (to see this movement done properly, view video inside the “Area 3X” members area).

Week 1

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 1

A) Prisoner Squat

3×8-12

**30 second rest between each set

B) Pushups (do from knees if you need to)

3×8-12

30 second rest between each set

C) 45 Degree lat pull down

3×8-12

30 second rest between each set

D) Crunch (optional)

3×10-15

Week 2

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 2

A) Jump squat

3×8-12

30 second rest between each set

B) T-pushups

3×8-12

30 second rest between each set

C) Band curl

3×8-12

30 second rest between each set

D) Isometric Ab curl (optional)

3×20

**Continue to take 30 second rest between every set for all workouts in Phase I as indicated above

Week 3

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 3

A) Spiderman pushup

3×10

B) Stick em’ up squat with stability ball

3×10

C) Alternating crunch

3×15-20

D) Rear deltoid raise (optional)

3×10

Week 4

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 4

A) Advanced Prisoner Squat

3×10

B) Chest press w/resistance band

3×10

C) Seated row w/band

3×10

D) Side wiggle (optional)

3×15-20

Week 5

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 5

A) Stability Ball Pushup

3×12-15

B) Plank

3×25 secs

C) Stationary lunges

3×12-15 each side

D) Reverse crunch (optional)

3×12-20

Week 6

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 6

A) Squat & press w/band

3×10

B) Elevated pushup

3×8-10

C) Beginner Russian twist

3×15-20

D) 45 degree lat pull down (optional)

3×10

Week 7

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 7

A) Alternating split squat (w/weight if needed)

3×8-10

B) Explosive pushup

3×8

C) Seated Band Row

3×8

D) Hip extensions (optional)

3×15

Week 8

3X Method Phase I

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Week 8

A) Alligator crawl

3×15-20

B) Flutter kicks

3×15-20

C) Jump squat

3×10-12

D) Seated row band (optional)

3×12-15