Free 3-Day Workout Plan – Optimized By O
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Your First Step
Starts Here.

A free, structured 3-day training plan built by Coach O — the same system his paid clients use to kick off their transformation.

Free 3-Day
Starter Plan
1
Upper Body Push
Chest · Shoulders · Triceps
2
Lower Body Power
Quads · Glutes · Hamstrings
3
Upper Body Pull
Back · Biceps · Core

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01 The Plan

3 Days. Real Structure.
Real Results.

Day 01
Upper Push
Chest · Shoulders · Triceps
  • Barbell / DB Bench Press
  • Overhead Press
  • Incline DB Fly
  • Lateral Raises
  • Tricep Pushdown
Day 02
Lower Power
Quads · Glutes · Hamstrings
  • Barbell Back Squat
  • Romanian Deadlift
  • Leg Press
  • Walking Lunges
  • Leg Curl
Day 03
Upper Pull
Back · Biceps · Core
  • Pull-ups / Lat Pulldown
  • Barbell Row
  • Cable Row
  • Hammer Curls
  • Plank Variations
✓
Sets, Reps & Rest Periods
Every exercise is fully programmed — no guessing, just execute.
✓
Progressive Overload Notes
Know exactly when and how to add weight over time.
✓
Form Cues for Every Movement
Built-in coaching notes to keep you safe and efficient.
✓
Beginner & Gym-Ready Versions
Modifications included for any experience level.
02 Is This For You?

Built for the Right Person.
Is That You?

✓ This is for you if…

💪 You're ready to start training with real structure
🎯 You've been going to the gym but not seeing results
📋 You want a proven plan, not random YouTube workouts
🔥 You're committed to showing up at least 3x per week
🚀 You want a taste of what elite coaching looks like

✗ This isn't for you if…

😴 You're looking for a magic shortcut with no effort
🏃 You want a cardio-only or home bodyweight plan
📱 You'll download it and never open it
❌ You're not willing to be consistent for 3 days
Coach O — Optimized By O
03 About Coach O
"I built this plan to remove every excuse standing between you and your first great training week."
Coach O
Certified Personal Trainer · MSc. Cellular & Molecular Medicine

Coach O has helped men and women transform their bodies through personalized programming, precision nutrition, and no-excuses accountability. This free plan is the same framework his private 1:1 clients start with on Day 1.

1:1
Coaching
5★
Rating
12-wk
Program

It's Free. What Are You Waiting For?

Every day without a plan is a day you're leaving progress on the table.

Claim Your Free Plan →
04 Ready for More?

The Plan is Just the Start.
1:1 Coaching is the Transformation.

If the 3-day plan resonates, imagine what a fully personalized 12-week program built around your life can do. Spots are limited.

Apply for 1:1 Coaching →

No obligation. Takes 3 minutes. Coach O reviews every application personally.