Male
ACTIVE IN 3
At a glance
- Weeks
- 12
- Days a week
- 3
- Minutes a session
- 45
- Level
- All levels
- Where
- Gym or home
A simple, effective program for men who want results without living in the gym. Train 3x/week to improve strength, fitness, and body composition.
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?
Men who don't want to "live in the gym."
What makes it different?
Low frequency (3x/week) built around work/family life while still driving results.
Primary Goal
General fitness: strength, fitness, body composition, long-term 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 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
- Modify exercise for home or injury friendly options
- Work at your own pace/progress
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.
