3 Days a Week Home Strength Plan: Get a Strong Body from the Comfort of Your Home

This Program is a No-Nonsense Primer for Men Who Want to Build Muscle and Get Strong — Fast.

You’ll learn how muscle growth actually works, how strength increases over time, and what that really means for your training. Most importantly, you'll learn how to train effectively for both size and strength with just three hours a week.

The program is built around simple barbell, dumbbell, and bodyweight movements — no fluff, no machines — making it perfect for home gym warriors and anyone who values efficiency and progress over hype.

This is a proven framework that helps you make consistent gains, avoid plateaus, and break free from the cycle of ineffective programs. If you’ve got your bodyweight, a barbell, and some dumbbells — you’ve got everything you need to build the muscle and strength you’ve been chasing.