Centr 3-Day Build is the smarter way to gain size and strength.
This classic push-pull-legs split is built for lifters who train hard, recover right, and don’t have time to waste. Just three strategic sessions a week – at home or in the gym – to drive real progress without burning out.
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How long is the program?
8 weeks of progressive strength and hypertrophy training, structured to maximize full-body development with male physique goals in mind.
Who is 3-Day Build for?
Men who want serious results – without living at the gym. This plan is made for intermediate lifters (or confident beginners) who know how to move weight and want to keep progressing. If you need a program that fits your week and still builds serious muscle, 3-Day Build has your back.
What’s the training focus?
Size. Strength. Simplicity. This program uses hypertrophy principles and proven movement patterns to prioritize:
Chest, back, arms, and legs that hold their own
Strategic overload and rep schemes for growth
Rotating formats to stay challenged (supersets, giant sets, drop sets)
Weekly mobility built into your workouts
What equipment will you need?
Two tracks. Same structure.
At Home: Dumbbells and a bench
In Gym: Dumbbells, barbells, cables, and bench
Your program training structure
Each week includes:
Day 1: Push (chest, shoulders, triceps)
Day 2: Pull (back, biceps, core)
Day 3: Legs
How long are the workouts?
Each session runs 40-50 minutes, including warm-up and cooldown. One workout each week includes added mobility to keep your performance sharp.
What results can you expect?
Visible muscle gains in chest, back, arms, and legs
Increased strength and training efficiency
A no-nonsense plan that fits real life and fuels real growth
Built for lifters who don’t live at the gym. Ready to get to work? Start 3-Day Build at Home or in Gym now.
