LRJGains
NASM Certified Trainer - Helping people train with structure & build real results👇
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3-Day Beginner Friendly Workout
3-Day Beginner Friendly Workout
A simple, effective 3-day gym program built for beginners who want structure, results, and confidence in the gym.This Push/Pull/Legs routine is designed to be repeated week after week — no confusing splits, no wasted time. Just a clear path to building muscle, improving form, and walking into the gym with a plan.✅ 3 training days/week✅ Designed for true beginners✅ Gym-based (uses machines, cables, dumbbells)✅ Full workout breakdown with sets, reps, and notes✅ Printable & mobile-friendly PDFWhether you’re just starting out or getting back into training after time away, this plan is built to help you take the guesswork out and build a strong foundation.
3-Day Aesthetic Builder Program
3-Day Aesthetic Builder Program
A time-efficient 3-day gym program focused on maximizing muscle growth while keeping things structured and sustainable. This split covers your entire body across the week — hitting each muscle group with the right amount of intensity and volume. ✅ 3 Days/Week Training✅ Upper | Full Legs | Full Body✅ Designed for lifters with 6+ months of experience✅ Gym-based (barbells, dumbbells, cables, machines)✅ Mobile & printable PDF download If you're short on time but want real results, this plan gives you the structure and strategy to train like it matters — no guesswork, just progress.
4-Day Booty + Body Blueprint
4-Day Booty + Body Blueprint
The Booty + Body Blueprint is a 4-day gym program built for women who want to grow strong, sculpted legs and glutes — while also toning their upper body and training with intention.This plan features 1 glute & hamstring day, 1 quad-focused leg day, and 2 upper body training days to give you full-body balance without losing sight of your lower-body goals. It’s the perfect mix of structure, intensity, and smart programming — all packed into a simple, repeatable weekly split.✅ 4 Days/Week Training✅ 1 Glute + Hamstring Day✅ 1 Quad-Focused Leg Day✅ 2 Upper Body Days ✅ Gym-based (machines, cables, dumbbells)✅ Glute-building supersets + intentional volume✅ Beginner/intermediate friendly✅ Printable & mobile-friendly PDFBuild your lower body with focus, train your upper body with purpose, and walk into the gym with confidence every single week.
The Balanced Build: 4-Day Split
The Balanced Build: 4-Day Split
Balanced, aesthetic physique — one focused on symmetry, structure, and progress.This plan hits your full body across four focused days, giving extra attention to the legs by dedicating an entire day to quads and another to glutes and hamstrings. Upper body is split into chest/arms and back/shoulders for maximum detail and recovery between sessions.Built for intermediate gym-goers who want to stop guessing and start training with purpose, this program provides a clear roadmap to grow, sculpt, and stay consistent week after week.✅ 4-Day Gym Training Split✅ Chest + Arms | Back + Shoulders | Full Legs | Full Body✅ Structured volume ✅ Gym-based (machines, cables, free weights)✅ PDF format – mobile friendly & printableStop wasting time in the gym. Follow a plan built for real growth and long-term results.
The Balanced Build: 6-Day Split
The Balanced Build: 6-Day Split
The 6-Day Balanced Build Split is an advanced training program for lifters who want maximum frequency, structure, and results. Built on a 3-on, 1-off cycle, this program trains you 6 days out of every 8, hitting every muscle group twice per cycle with varied emphasis for optimal growth.This plan blends the push/pull/legs foundation with targeted upper and lower body days to maximize volume and recovery. It’s designed for those ready to train with intensity and purpose — no fluff, just proven programming.✅ 6 Training Days in an 8-Day Cycle✅ Push / Pull / Legs → Rest → Chest & Back / Shoulders & Arms / Legs✅ Each muscle group trained twice with different emphasis✅ Gym-based (free weights, machines, cables)✅ Built for intermediate to advanced lifters✅ Mobile-friendly & printable PDF downloadTrain with balance. Build with purpose. Grow with structure.
Looking For A Plan Specific To You? Fill Out This Form
Looking For A Plan Specific To You? Fill Out This Form
Let’s get you set up with a workout plan that actually makes sense for you. Answer a few questions about your goals, schedule, and where you train, and I’ll build something customized so you can stop guessing and start progressing.
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