3 DAY SPLIT

Name: 3 DAY SPLIT
SKU: 00009
Price: 24.99 GBP
Availability: InStock

Store / TRAINING PROGRAMMES

£24.99

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Product Details

Maximum results with minimum gym days!

The 3-day programme is designed for people who have a busy schedule but still want to build muscle, improve their physique and get stronger.

Training three times per week can be more than enough when your programme is structured correctly. You'll focus on making every session count, with carefully selected exercises and enough training volume to stimulate progress without unnecessary gym time.

Ideal for:

People who can realistically train 3 days per week
Beginners and intermediate lifters
Busy professionals
Anyone who wants a sustainable training routine
People who prefer more recovery between sessions

3 DAY SPLIT

Store / TRAINING PROGRAMMES

#staysocial

Follow me @frain_n_gain

How I grew my arms ➡️ I have used a mix of exercises over my years Biceps - Db curl, EZ bar, preacher, hammer curls, cable curls Triceps - Dip machine, weighted dips, cable work, JM press, overhead work What I made sure of: - Super controlled reps - 3s eccentric - Rep range 10-15 - Squeeze hard on contraction - Limited momentum - Made light weight feel heavy

Training on holiday … That 30 mins out the day that makes me feel a little pump and much better about the fact I’m gonna drink all night and eat my body weight in pizza 🍕😍 Featuring a little bit of sunburn 🤣

Age is just a number yes, I’ve seen 60 year olds in better shape and physical stronger than 20 years olds. Losing muscle and getting weaker occurs naturally but you can slow those process down. If you don’t want to be struggling when you’re older, to get up off your seat or be able to get up off the floor then put the work in now and you’re future self will thank you for it 🙏

This is something that you just learn in time 🕰️ But if you recognise it early on then you’re ahead of the game 🫡

Set the example. Don’t just tell them the importance of these attributes.. go through with it, show them what it looks like and in the future they will be much more likely to live a healthy happier life without it feeling like a burden to eat well and to look after themselves physically.

Stop wishing and take action ⬇️ For cocaching availability drop me a message 🤝

Can’t lose if you don’t quit 🤝

Less ego better execution 🤝

Tis only a joke.. ps 3rd slides about me 🤭

Wouldn’t you like to know. Posting purely cuz the audio jokes 🤣 Soon time for a cut I feel and get some new shots with @pf.mediia 🫡

Photoshoot to showcase Steph’s years of hard work, from a very skinny girl ➡️ to earning real confidence in and outside the gym. Needless to say she looks a little different to first check in photos… a lot of food consumed, proper training, some minor set backs but always moving forward to the end goal 🥅 Class work, proud of you 👏 Thanks to @pf.mediia for the shoot. If you’re wanting to get lean and gain the confidence to showcase your physique then drop me a msg 🤝

From the beginning to now 🫡 The results speak for themselves as always, trust the process and you’ll always reap the rewards. It was never just a 12 week thing for @jamesgtomlin23 he came to me wanting to add some serious mass and that takes years. Wanted bigger arms, back, bigger legs, blockier abs.. well we did that and more 🥶 Circumstances have changed since the start, now a Dad of two we have had to adapt to the change in lifestyle. But the fundamentals don’t change. Phenomenal work from you, proud to call you a client and good friend 🙏

Another bulk complete with @danwilly1 and another 20lbs 🆙 Nice and steady 1lb gains per week (0.5% bw) this eliminates any unwanted gainz. Dan knew from his previous bulk where he could improve nutritionally and made sure he didn’t make the same mistake. Making it his most successful bulk to date. Onto another cut phase now. Rinse and repeat 🔁 Class work as per from you mate, proud 👊🤝

Let’s be serious this is all what matters 🤝

It be like that 😝

Trip over to @rtfitness__ for a leg sesh with the big man @joshbluefitness We know how to smash each other up 😈 Minging drop set for Josh 🤢 size of his quads, what a jokeeee Depth depth depth ✅ Intensity over everything 💯

The gym can be one of the most intimidating places to walk into But remember even the biggest lad in the gym was once a beginner and we all have to start somewhere And usually it’s the people who have been training the longest who have the most respect for the beginners 🙏 Big up @newimagegymsleaford the best equipped and most friendly gym around 😜

Ever been shocked by the standard of people around you? Got one body, why abuse it? Why not be the be the best version of yourself?

Lads… are you 20-30 and feel like you’ve been stuck for years with the same shit physique and the feeling that comes with it Then let’s change that together Learn the methods that I used to add 30lbs of muscle to my frame Stop guessing and get taught the right way once DM me if you’re serious about changing your physique 👊

You big sausage

2022 - 2025 Took me 3 years to go from looking like someone who barely trained to look like someone who did 😬 95kg in both of these pics. Just proves scale weight don’t matter one bit ⚖️ 3 things I’ve learnt on the way ⬇️ 1) Stay patient. You can’t lose if you don’t quit. 2) Don’t rush either phase (cutting or bulking) and don’t stay too bulky or too lean for prolonged periods of time as it won’t benefit your progress. 3) Get obsessed with chasing gym progression. But do it with accuracy. Not lifting like a bellend. Will get you no where 👍

Dieting with GLP’s should be the exact same as dieting without them ✅ Nothing should change ⬇️ You should still lose fat at a sustainable rate, while focusing on a high protein diet and maintaining as much muscle mass as possible 👌 Chasing “instant” results or hoping the scales have gone down 4lbs in the week will not give you the physique you’re after 🗒️

Bulking hacks: Bulking can turn into just getting fat very quickly - Make sure you gain weight slowly aim for around 0.5% of your BW per week - Steadily increase carbs (50-75g) when BW stalls and or progress stalls - Don’t be afraid to utilise dextrose, cereal, milkshakes or off meal plans when necessary ➡️ For all coaching enquiries drop me a DM 🗒️

Nothing but full send recently 🫡 Taking on online clients currently, if you’re interested in transforming your physique then drop me a DM and we can talk 🗒️

Save and thank me later ⬇️ The training program I’ve followed for the past 3 years now. Tips - All sets are taken to absolute failure, rest 3-5 mins and of course don’t be a pussy 🐱

Imagine if I locked in 😬

It’s funny cause it’s true 🤣 if you’re upset by this vid.. your gay

Abs are overrated anyways 😜

Jacked or nuttin 😤

Life’s been busy as of late 😜 Currently not tracking calories, no set meals just hitting 250-300g protein per day, having 1/2 takeaways per week still turning up and going balls deep each sesh - up a few kg as expected 🙏 If you have everything dialled in you’ll reap the rewards if not then don’t be surprised 🫡

More cardio is not the answer ❌ If you don’t have much muscle mass to start off with Once all the fat is stripped off it’s not gonna be the physique you imagined That’s why muscle mass matters Muscle mass gives you structure and shape ✅ So throw the treadmill away and lift some weights pussy 🐱

Annual pics with the b1g man 🥶🐖

Last couple weeks 😜 Jim, house work & the boys

Little physique update been a while 😜 Too chubs for the top to come off, summer bod pending ⏰

Thoughts were “Yh not bad for trt.. I’ll take that” Devil on my shoulder “just think what you’d look like on ⚙️”

Everyone wants the physique. Until they realise how long it takes… and what it costs You’ll have no friends by the end of it cause you don’t go out no more, but it will be worth it 🤣

Most people don’t fail because they don’t know what to do. They fail because they don’t do it. Same plan. Same calories. Same training. Different attitude ➡️ different result 📈 If you’re after a no bullshit coach drop me a dm 📩

Daily thoughts 💭

What a time to be alive this was ☀️ Just checked flights, shall I do it.. ➡️ Thai 2.0

Hear it all the time 🤣

If you’re full stacking leg extension every week and still got small pins give you head a wobble 🤔

Stop eating chicken like a white boy … I remember @dixonphysiqq saying 🤣 As I use to season my chicken with salt n pepper 😭 This is the most basic way to season your chicken, you can add so much extra to yours!! But please don’t be that gym bro eating plain bland chicken 🐓

3 years graft from @marcushrubesch Marcus came to me wanting to feel more confident with his top off but didn’t want to stick religiously to a diet plan as he wanted to still eat food with the family and enjoy himself 🍻 We met half way and agreed on the types of foods I wanted him to eat, over time his nutrition naturally improved and the results came 🙏 Sometimes as a coach you have to take a step back and adapt for different clients. What works for some clients won’t get you results with other clients Class work mate, well in 👏

12 week shredz for Toms holiday complete 🫡 No silly cardio protocol or extreme dieting Just nailed the fundamentals and executed what was required, class work Tom 🙏

Then you need to sacrifice 3-5 years+ just growing It’s about having enough muscle mass to earn the flexibility The more mass you have the more calories you burn The more food you put away then visually looks better as the muscle acts as a “buffer” as the extra food goes to recovery + glycogen storage - muscles just look fuller That look you’re after requires size + leanness.. and adding size takes years 🙏

Til next time 😍 🇹🇭

Fed up of your Mrs having bigger arms? ⬇️ Save and copy 🤝 Training tips: Slow controlled tempo, focus on slowing down into the stretch then powerfully out and squeezeee

Double bi or it doesn’t count

Beach gym round 2 @wildwoodbeachfitness Pump + vitD = happiness ☀️

Lil throwback 😝 Few days til I’m home and building some mass again 🙏

Ahh that’s where you draw the line 😅

Around 65% of uk are overweight or obese combined.. You’re good bro eat that ice cream and pasty 😤

@wildwoodbeachfitnesssamui Beach gym, vibes this was ☀️

Life is gooood - canny beat it 🇹🇭

Gym bro’s 🤝 When the wife eventually throws you out, they will always be there for a cheeky pumpp 😈

If your leg day doesn’t make you question your life choices… you’re not growing quads yo lil bitch ass boy Big quads don’t come from half reps and ego lifting They come from controlled reps, deep range, and actually taking sets all the way Have a look around the gym for 60s and you’ll realise 95% of people will load the leg press up, move it 3 inches, then wonder why their legs still look like a twelve year old girls

That’s body dysmorphia for ya Top tip - just don’t even start training save your mental health 🤣

BULKING 101 - episode 2 - My experience Genetics will determine where you gain and hold fat. Nothing you can do to change that. Most people will gain fat around their midsection and lower back during a bulk phase It’s just the way your body likes to store extra energy from back when we were hunting mammoths, not chasing a pump in Gymshark shorts. You can train hard, eat clean, hit your steps, drink your water… and still wake up one morning thinking, “Why does my lower back look like it’s smuggling a croissant?” The key is understanding that a productive bulk isn’t meant to keep you stage-lean year round. If you’re pushing food and pushing strength, a bit of fluff is part of the process Some lads store it in their face, some in their love handles, some look like they’ve got a permanent emergency tyre around their waist. Congrats!! you’ve just unlocked your genetic fat storage pattern. You can’t spot reduce it, you can’t argue with it, and you definitely can’t out-ab crunch it..

Last titty day before Thai 🇹🇭 Fancied whacking some plates on today so fully sent it 😝

Bulking realities ⬇️ If you want to add BIGG chunks of muscle to your physique you’re gonna have to get comfortable with being comfortable 🧘 Meaning you will be getting a little bit chunkier, little bit uglier - that’s the sacrifice that needs to be made 🐷 For the 99% of people who don’t have elite genetics you’ll have to gain / hold a lot of fat in unwanted places 🧬 The people who can tolerate and be un phased during the bulking phase reap the rewards 🤝

ROM - (Range of motion) Is one of the biggest drivers for muscle growth - why? ⬆️ More muscle fibre recruitment ⬆️ Longer time under tension ⬆️ More strength gains across more joint angles ⬆️ Loaded stretch = powerful hypertrophy trigger Bottomline the further the muscles moves the weight it does more ➡️ and more stimulus Partial reps or half reps reduce ⬇️ total work and total stimulus 👎

This is the illusion that dropping fat can give you. Sometimes that “bigger, nastier” look isn’t in adding more mass and getting shit loads of calories in. It’s in dieting down and revealing what you have already made in a bulk. Want to know the process I went through and I teach my clients - drop me a Dm! ✉️