The male-focused push–pull–legs plan that gets results
Chest. Back. Arms. Legs. This is precision strength training, designed to build muscle where men want it most. Train at home or in-gym – three days, all in.
HOME GYM. FULL GAINS.
The at-home track of Centr 3-Day Build turns dumbbells and a bench into a complete muscle-building system. Three 40–50 minute push–pull–legs workouts a week give you gym-style hypertrophy, targeted progression, and full-body strength – no machines required.
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Size & Strength: Gym Style
With full gym access, Centr 3-Day Build unlocks advanced hypertrophy work across barbells, cables, and machines. Three workouts a week hit every muscle group with purpose, volume, and progression that forces growth.
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