FRAKE 3-Day Full Body | 8-Week Strength + Hypertrophy Program

Build strength and muscle with three focused, full-body gym sessions per week. A complete eight-week plan with sets, reps, RIR, progression guidance, optional reverse pyramid training, substitutions, and a printable workout log.

FULL DESCRIPTION

BUILD STRENGTH. BUILD MUSCLE. TRAIN WITH PURPOSE.

You do not need to live in the gym to make progress. FRAKE 3-Day Full Body is an eight-week strength and hypertrophy program built for people who want a structured, efficient approach to training their entire body three times each week.

Each roughly 60-minute session prioritizes purposeful compound movements and targeted accessory work, with a different emphasis across the week. You'll know what to train, how hard to train, when to add weight, and how to track progress.

WHAT'S INCLUDED

• Complete 8-week, 3-day-per-week full-body training PDF

• Three repeatable, approximately 60-minute gym workouts

• Sets, rep ranges, effort (RIR), and rest guidance for every exercise

• Standard double-progression system

• Optional FRAKE Intensity Approach, with 3- or 4-set reverse pyramid training (two heavy strength sets plus lighter hypertrophy work) for experienced lifters

• Warm-up and ramp-up instructions

• Approved exercise substitutions and coach's notes

• Separate printable 8-week workout log (24 training sessions)

WHO IT'S FOR

Beginner-to-intermediate gym-goers who already know the basic movements and want to build strength, muscle, and consistency without spending five or six days per week lifting. Optional advanced intensity methods are included for those who are ready to use them.

EQUIPMENT

Designed for a standard commercial gym: free weights, cable stations, and common resistance machines. Substitutions are included for equipment limitations.

FORMAT

Instant digital download. Two PDF files: program guide + printable training log. No physical product will be shipped.

NOTE

This general fitness program is not individualized medical advice or rehabilitation. Train within your abilities and consult an appropriate healthcare professional about relevant medical concerns.