Female
ACTIVE IN 3
At a glance
- Weeks
- 12
- Days a week
- 3
- Minutes a session
- 45
- Level
- All levels
- Where
- Gym or home
For the person who wants the gym to fit into their life. Simple, fun, effective sessions 3x/week to get stronger, fitter, leaner, and healthier.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women who want training to fit around their life, not dominate it.
What makes it different?
Lower frequency (3x/week), simple and fun sessions.
Primary Goal
General fitness: strength, fitness, leanness, health.
Description
Active In 3 is a lifestyle-based strength program designed for people who want to feel stronger, build a bit more muscle, and improve their overall health without needing to live in the gym.
Training is structured around 2–3 full-body sessions per week, using approachable strength exercises and varied rep ranges. You don't need advanced gym experience, just a commitment to small, consistent improvements.
This program fits well alongside other forms of movement like yoga, Pilates, or running, and is ideal for those who want to stay active and healthy while keeping fitness in balance with the rest of life.
Difficulty
Suitable for all lifters
- Express your workout to save time
- Exercise videos for instructions
- Modify exercise for home or injury friendly options
Schedule
Only 1 training split available
- 3 days: full-body
Training split
12 weeks, in 3 four-week phases
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
