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Lean 3x10 – 3 Day

Three sessions a week alternating A/B full-body work at 3×10, each capped with a 15-minute run. For building lean muscle while staying fit.

Week structure

• 3 days a week
• A/B/A alternation
• 3×10 main work
• 15-minute run each session

Who it's for

For lifters who want to build lean muscle while keeping their conditioning up, three days a week.

How progression works

Every exercise progresses when you complete all target sets and reps. Increments are exercise-appropriate — barbell plates for compounds like the squat, bench press and deadlift, and smaller steps for dumbbell and isolation work. Miss the target three sessions in a row on an exercise and Milo backs the weight off by 10%, so you can reset and keep moving forward.

Milo for iPhone — coming to the App Store.