Centr 3-Day Build: Everything you need to know

Centr 3-Day Build is the smarter way to gain size and strength.

This classic push-pull-legs split is built for lifters who train hard, recover right, and don’t have time to waste. Just three strategic sessions a week – at home or in the gym – to drive real progress without burning out.

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How long is the program?

8 weeks of progressive strength and hypertrophy training, structured to maximize full-body development with male physique goals in mind.

Who is 3-Day Build for?

Men who want serious results – without living at the gym. This plan is made for intermediate lifters (or confident beginners) who know how to move weight and want to keep progressing. If you need a program that fits your week and still builds serious muscle, 3-Day Build has your back.

What’s the training focus?

Size. Strength. Simplicity. This program uses hypertrophy principles and proven movement patterns to prioritize:

• Chest, back, arms, and legs that hold their own
• Strategic overload and rep schemes for growth
• Rotating formats to stay challenged (supersets, giant sets, drop sets)
• Weekly mobility built into your workouts

What equipment will you need?

Two tracks. Same structure.

• At Home: Dumbbells and a bench
• In Gym: Dumbbells, barbells, cables, and bench

Your program training structure

Each week includes:

• Day 1: Push (chest, shoulders, triceps)
• Day 2: Pull (back, biceps, core)
• Day 3: Legs

How long are the workouts?

Each session runs 40-50 minutes, including warm-up and cooldown. One workout each week includes added mobility to keep your performance sharp.

What results can you expect?

• Visible muscle gains in chest, back, arms, and legs
• Increased strength and training efficiency
• A no-nonsense plan that fits real life and fuels real growth

Built for lifters who don’t live at the gym. Ready to get to work? Start 3-Day Build at Home or in Gym now.