X3 Bar 12-Week
Program Preview

An inside look at the transformative muscle-building program followed by over 300,000 X3 users worldwide.

The One System and Program You Need to Transform Your Body

Our workout program is available only to X3 Elite and X3 Force Smart Gym customers. We noticed “competitors” were copying the X3 12-week program and nutrition guide and using them, word for word, as accompanying documentation for their low-quality products.

We have heard hundreds of stories about people buying cheap resistance band bars or resistance band packages and performing X3 Bar workouts with them, only to injure themselves (sometimes seriously).

To enjoy the benefits tens of thousands of people have experienced with X3, you must use the right equipment. X3 is the product of years of research, testing, and development.

Intro and Best Practices

Weights overload joints and underload muscle. In our program intro video, Dr. Jaquish explains why weightlifting is a terrible stimulus for muscle growth and poses a more effective and sustainable way to burn fat, build muscle, and optimize hormones. That way is variable resistance.

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Throughout the program, Dr. Jaquish explains how the X3 System works and walks through studied and proven principles that will transform your physique. Plus, he offers valuable nutrition insights to help you on your journey.

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X3 12-Week Program Roadmap

In our program roadmap, we review a few factors that are critical to your success with X3 at each stage of the journey. The program is broken up into two parts: Week 1–4 and Week 5–12.

Our program follows a classic push-pull split. This allows for optimal muscle growth and recovery.

Push Day

On the X3 Push Day you’ll perform the chest press, tricep press, overhead press, and front squat.

Chest Press

Tricep Press

Overhead Press

Front Squat

Pull Day

On the X3 Pull Day you’ll perform the deadlift, bent row, bicep curl, and calf raise.

Deadlift

Bent Row

Bicep Curl

Calf Raise

Week 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

Before you start, you will learn a few foundational principles of X3. This includes variable resistance, number of repetitions, and number of sets. Your first four weeks will include four days of activity and three days of rest.

This will help your body acclimate to a new stimulus and new training method that requires you to take the muscles to complete fatigue (something that is virtually impossible with weights).

Week 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

Starting with week five, you will transition to working out six times a week. Your body should be ready for this level of activity after four weeks of X3 workouts. In weeks 5–8, you will focus on three key principles: constant tension, diminishing range, and complete fatigue.

By applying these critical principles, you will take your workouts—and muscle gains—to a whole new level. As you progress, you can replace standard squats with split squats, which isolate one leg at a time for maximum fatigue and growth. We recommend adding in the pec crossover as well. This will help build up the pectoral muscles.

Variations

As you progress into Week 5, your may begin incorporating these two movements in your Push Day workouts.

Pec Crossover

Split Squat

After completing week 8 of the program, you will learn about breath control and the power of the stabilization firing.

Maximize X3 Results with the Proper Nutrition Plan

In order to get the most out of the X3 variable resistance training system, you will need to optimize your diet. The X3 Nutrition Program offers paths that align with your specific goals and dietary preferences.

Through evidence-based nutrition, the sky is the limit as you set out to build the body of your dreams.