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Edward Chlela showcasing a shredded physique while holding 2 25kg bumper plates in a gym, symbolizing strength, fitness and success in Ecsthetics online programs.
Ecsthetics 3 Day Push/Pull/Legs Workout Program for Beginners to Intermediates, designed to achieve weight loss, muscle gain, and fitness goals.

3 DAY WORKOUT PLAN BEGINNER-INTERMEDIATE

PUSH/PULL/LEG ONLINE PROGRAM

$49.99 AUD

Ecsthetics chart showing program difficulty, ranging from Beginner (0-12 months) to Intermediate (24-36 months) for the 3 Day Push/Pull/Legs online workout plan.

FEATURES AND BREAKDOWN

Animated checklist representing a step-by-step plan for the 3 Day Push/Pull/Legs beginner-intermediate workout program at Ecsthetics.

Description

This workout plan runs for 3 days per week and is designed for Beginners to Intermediates who have been consistently training for 0-36 months.

Animated dumbbell being lifted, representing strength training for the Push, Pull, and Leg days in the 3 Day Full Push/Pull/Legs workout plan.

Push/Pull/Legs Plan

This program follows the Push/Pull/Legs workout split, where each workout day is dedicated to a specific muscle group: Chest, Shoulders, and Triceps, Back and Biceps, and Lower-Body plus Abs.

Animated medal and award plaque, representing key benefits of overall fitness improvement from the 3 Day Push/Pull/Legs program.

Key Benefits

​Expect greater emphasis on muscle growth, balanced development across all fitness goals, and optimised recovery time, when adhering to this program.

Animated piggy bank, representing affordable pricing for the 3 Day Push/Pull/Legs beginner-intermediate workout program.

Affordability

Costing only $50 AUD (or $35 USD) as a one-time payment.

WHAT'S INCLUDED IN THIS PROGRAM

  • 1) I'VE JOINED THE GYM RECENTLY. IS THIS PROGRAM SUITABLE FOR ME?
    Yes! This UPPER/LOWER exercise program's suitable for all beginner- intermediates, who have been training between 0-36 months.
  • 2) I JUST WANT TO LOSS SOME WEIGHT AND BECOME MORE HEALTHY AND FIT. IS THIS PROGRAM APPROPRIATE FOR ME?
    Yes! The program was developed with all fitness goals in mind (fat loss, body re-composition, muscle gain and strength gain) and for all body types (ectomorph, endomorph and mesomorph).
  • 3) CAN WOMAN PARTICIPATE IN THIS PROGRAM?
    Yes! Ecsthetics® has written thousands of custom and bespoke training programs for a wide-range of clients; half of which, have been for woman. The exercise and program selection remains consistent across the board for beginner-intermediates and thus, anyone can participate in this program.
  • 4) HOW MANY DAYS PER WEEK IS THIS PROGRAM AND WHAT'S THE AVERAGE DURATION PER WORKOUT?
    This UPPER/LOWER program runs for 3 days per week, with 4 full rest days. Each workout has a time limit of 1hr 15 mins. (This duration includes the warm-up, workout exercises, rest times, cool-down and stretching).
  • 5) IS A GYM REQUIRED TO RUN THIS PROGRAM?
    Yes, this 3 day UPPER/LOWER program requires a gym if you plan on running this program exactly as its been written [recommended]. (Ecsthetics® will create less equipment-intensive programs in the future if there's enough demand for them).
  • 6) I'M LOOKING FOR STEP-BY-STEP AND STRAIGHTFORWARD INSTRUCTION. IS THIS PROGRAM EASY TO FOLLOW?
    Yes! The program's designed to be easily digestible, with all coaching and technical terms further explained; not only through video format, but also through an alphabetical 'key term' directory.
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