The 3/4/5 Day Training Template
Updated: Jul 29, 2025
Most people think they need to live in the gym to see real results. That’s a lie.
The truth? You can build serious muscle, get strong, and transform your body training just 3 to 5 days per week.
That’s exactly why I created the Miner Fitness 3/4/5 Day Template -- to simplify the process and help you maximize progress without burning out.
Why This Works:
✅ Built Around Real Life
You don’t need 6-day splits and 2-a-days. This template is built around the minimum effective dose. With 3, 4, or 5 day options, you’ll get all the benefits of strength training without sacrificing your schedule.
✅ Flexible Weekly Layouts
Choose the plan that works for you:
• 3-Day Upper/Lower/Full Body
• 4-Day Upper/Lower Split
• 5-Day Push/Pull/Legs + Upper/Lower
✅ Exercise Substitutions at Your Fingertips
Each workout includes drop-down menus with the best substitute movements—so no matter where you train or what equipment you have, you’ll never be stuck.
✅ Proven Progression Methods
Includes notes on Reverse Pyramid Training and Double Progression to make sure you’re always improving, week after week.
✅ Complete Support System
You’re not just getting workouts - you’re getting warm-up guides, ab programming, HIIT & LISS cardio options, nutrition guidance, and a clear roadmap to follow.
Need More Support?
If you’re looking for extra accountability, expert programming, or hands-on coaching - I offer both online coaching and in-person training.
📲 Book a free strategy session and let’s build your custom plan together:
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