X3 Bar 12-Week Program
Follow the X3 12-week workout program and start building the body of your dreams through variable resistance, streamlined nutrition, and science-backed workout principles.
X3 Bar Workout Program: Intro and Best Practices
Watch this X3 intro video before beginning the 12-week program. Dr. Jaquish explains how X3 works and walks through key principles that will help transform your body.
Be sure to follow the schedule in the table below that corresponds to your current week. For example, if you are in Week 2, follow the routine under “Weeks 1–4.”
Weeks 1–4
Day 1
Push Day
Day 2
Pull Day
Day 3
Rest Day
Day 4
Push Day
Day 5
Pull Day
Day 6
Rest Day
Day 7
Rest Day
Weeks 1–4: Learn the Basics of Variable Resistance Training (VRT)
Before you get started, let’s review a few important things for weeks 1–4: variable resistance, number of repetitions, and number of sets.
Weeks 5–12
Day 1
Push Day
Day 2
Pull Day
Day 3
Push Day
Day 4
Pull Day
Day 5
Push Day
Day 6
Pull Day
Day 7
Rest Day
Weeks 5–8: Master the Principles of VRT
After completing Week 4, watch to learn the X3 workout principles we emphasize during weeks 5–8: constant tension, diminishing range, and complete fatigue.
Weeks 9–12: Optimize Each Movement to Maximize Results
After completing Week 8, watch to learn about the workout principles and movements we emphasize during weeks 9–12: breath control, split squats, and stabilization firing.
Push Day
Push Day focuses on the major upper-body and lower-body pushing movements to build strength, size, and power. You’ll target your chest, triceps, shoulders, and quads.
Pull Day
Pull Day targets the muscles responsible for pulling movements, emphasizing your back, biceps, and posterior chain.
As you progress into Week 5, consider incorporating these two movements in your Push Day workouts.
Once you’re ready, replace the front squat with the split squat and add the pec crossover, as discussed in the videos above.
Maximize Your Results With the X3 Nutrition Protocol
Optimize your diet by applying tried-and-true nutrition tactics used by Dr. Jaquish. Accelerate muscle gain and fat loss with the ultimate science-backed nutrition protocol.
X3 Workout Frequently Asked Questions
For further guidance, join the X3 Users Groups on Facebook and read our Variable Resistance Training Guide.
Progressing After Completing Your X3 12-Week Program
Consistency is a key part of your fitness. Watch this video for how to continue your progress, catch common mistakes, and break through plateaus.
X3 Hypertrophy Training Program
While the standard X3 Program is optimized to help you be as strong and lean as possible, the X3 Hypertrophy Program is designed to help you build muscle mass. For experienced X3 users, it’s the perfect program for those who are interested in maximizing muscular size.