The 3-Hour Training Week

Get stronger, fitter and healthier on just three hours a week — built for people with demanding full-time jobs.

What's inside:

• Three weekly plans: 2, 3 or 4 days, with honest trade-offs

• Complete sessions with exercises, sets, reps, rest and swaps

• A simple progression system so you keep improving

• Tactics for early starts, late finishes, travel and weeks that fall apart

• Recovery basics: sleep, protein and daily steps

• Printable weekly planner and 12-week progress tracker

17-page PDF · instant download · print at home or use on a tablet

Part of the Simply Onward series — practical guides for busy people. General fitness information for healthy adults, not medical advice.