M3 Method Intermediate to advanced - Month 3 (3x week) Challenge

Month 3 – Final Month of Phase 1 (3-Day Push-Pull Split)

Welcome to the 3-Day Push-Pull Split! This version of the program is designed for those who prefer a 3-day-per-week split, still following a push-pull structure but with more flexibility in your schedule. Each session will also include supersets, ensuring that you get an intense, efficient workout in just three days.

Workout Structure: Push-Pull Supersets (3x)

Push days will pair exercises that work your chest, shoulders, and triceps, giving you a full upper body workout through supersets.
Pull days will combine back, biceps, and lower body exercises into challenging supersets to work multiple muscle groups in a single session.
The program is structured in the calendar, but remember, it’s flexible! You can perform these workouts on the days that best suit your schedule. Just make sure you’re getting in all three days, allowing for recovery between sessions.

Why Supersets?
Supersets are key to maximizing your workout in Month 3. They allow you to:

Increase intensity: With back-to-back exercises, your muscles are constantly working, leading to greater strength gains and fat loss.
Shorten your workouts: Supersets keep your rest periods short, so you can get an effective workout done in less time.
Improve endurance: By challenging your muscles and cardiovascular system simultaneously, supersets help you build strength and stamina.