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3-Day Full Body, Gym

On the Don Saladino App
Get in a quick sweat while short on time! This program focuses on full body training, increasing your mobility, increasing your strength, shredding body fat, & will help you feel energized & strong!

GOAL: Just Move
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 3 Days a Week
AVG LENGTH: 45 Minutes
EQUIPMENT: Barbell, Dumbbells, Kettlebell, Trap Bar, Leg Curl, Cable Machine, Pull-Up Bar, Adjustable Bench

TRAINING SPLIT:

  • Day 1. Full Body

  • Day 2. Full Body

  • Day 3. Full Body

WHAT’S INCLUDED:

  • App, Desktop Access, & eBook

  • 6-Week 3-Day Full Body, Gym Program

  • Exercise Demonstration Videos

  • Weight Logging & Tracking

  • Nutrition Guide, Supplement Guide, & Macro Guide

  • Private Group Access

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE PROGRAM

Short on time? Big on results.
Whether your schedule is packed or you’re just looking for a quick, effective way to move, this program delivers. The 3-Day Full Body Program is built to maximize every minute: increasing strength, enhancing mobility, shredding body fat, and making you feel energized, athletic, and strong — all in just 30-40 minutes a session.

🏋🏻‍♂️TRAINING SPLIT
+ Day 1: Full Body
+ Day 2: Full Body
+ Day 3: Full Body
🟢 Includes 3 strategic progressions over 6 weeks

🛠️ PROGRAM STRUCTURE
Day 1 – Full Body:
A foundational strength day to prime the entire body. Start with mobility and activation work, then hit key compound lifts including squats, presses, and rows. Finish with isolation work for arms and a solid dose of core. Intervals at the end boost conditioning.
Day 2 – Full Body:
More advanced tempo-based lifts and unilateral work to enhance muscle control, balance, and strength. Upper/lower push-pull supersets challenge the whole body. Finish with fast-paced intervals to drive intensity.
Day 3 – Full Body:
A powerful day of hinge, press, and jump. Begin with activation work, then go heavy on deadlifts and explosive broad jumps. Follow up with chest and back work, and finish strong with accessory work and medium-length cardio intervals.

💯 NO FLUFF. JUST RESULTS
✅ Full body workouts that hit every major muscle group
✅ Mobility drills to keep you moving better, not just lifting heavier
✅ Smart strength work paired with focused cardio
✅ No wasted time, no fluff—just a better you, one workout at a time

Start now with 3-Day Full Body Gym Program!

DAY 1 BREAKDOWN:

🔍 FULL BODY WORKOUT - Expect a perfect blend of mobility, push-pull training, lower body volume, and targeted accessory work to challenge your strength, improve posture, and unlock serious gains. It’s high output without overkill—designed to leave you feeling strong, not smoked.

 🧘 A BLOCK: Activation / Mobility
A1: Inverted Hamstring – Dynamic hamstring and balance activation
A2: Reach Back Hold – Thoracic spine and shoulder mobility
A3: Couch Stretch – Hip flexor release to open up the lower body
A4: Cats & Dogs – Spinal mobility warm-up to prep for lifting
🟢 Purpose: Prime the body for strong, safe full-body training.

🦵 B BLOCK: Lower Body Strength
B1: Leg Curl – Strengthen the hamstrings to protect knees and boost athleticism
B2: Barbell Squat with a Pause – Build serious leg strength and improve squat depth with controlled pauses
🟢 Purpose: Develop strong, stable legs and powerful movement patterns.

💪 C BLOCK: Upper Body Strength
C1: Incline DB Press – Target the upper chest and shoulders for strength and size
C2: DB Row with a Pause – Strengthen the back while building better mind-muscle connection
🟢 Purpose: Create a balanced, powerful upper body.

💥 D BLOCK: Arms, Shoulder, & Core
D1: Single Arm Cable Side Raise – Focus on lateral delts for shoulder width and stability
D2: DB Curl – Classic biceps builder for stronger, more defined arms
D3: Tricep Rope Pushdown – Isolate the triceps to complete the arm development
D4: Hanging Knee Raises – Build a strong, functional core with lower ab focus
🟢 Purpose: Improve aesthetics, arm strength, and core control.

💦 E BLOCK: Cardio Finisher
E1: Pick Your Poison Cardio – Short bursts of cardio to boost heart rate and endurance
🟢 Purpose: Elevate heart rate, shred fat, and finish strong.
Start now with 3-Day Full Body Gym Program!

REAL RESULTS

 
 

FAQ

  • Yes, all 30+ programs are on the Don Saladino App. There is no subscription/reoccurring fees for the app. The app is free. Your purchased programs will be stored & accessed within the app. The App has a Desktop version and each purchase also comes with an ebook.

  • Step 1: Buy a Program
    Step 2: Receive a Custom App Login
    All future purchases will be in your app account.
    See all programs HERE.

  • No. All purchases made before November 2024 were ebook programs (you will not have access to past purchases on the new App).
    However, those programs are yours to own indefinitely. Print/Download the eBook. Exercise libraries & programs will all remain stored in Dropbox until March 2025. (Dropbox contents must be downloaded by March 2025). 

  • A purchased program will remain in your app account for 500 days from date a purchase. You may also print/download the included ebook program to own it forever.

  • I have created gym programs, dumbbell-only programs, kettlebell programs, & bodyweight programs. Each program has a listing of what equipment is needed.

  • My programs are for EVERYONE! All skill levels are welcome & encouraged. I will specifically note when a program is for intermediate to advance trainees.

  • PREMIMUM PROGRAMS
    9-Weeks @ $99

    ESSENTIAL PROGRAMS
    6-Weeks @ $69

  • Upon purchase, you receive immediate access to the Don Saladino App, the program, the nutrition guide, the supplement guide, & the macro guide! For this reason, I do not offer refunds on my programs. If for some reason you can’t complete the program at time of purchase, the program will remain in your app account for 500 days from date of purchase.

  • Please email Dino Brand Support. They have all the answers!

CLIENT Testimonial

RYAN REYNOLDS
“If there is one thing Don Saladino will get you… he will get you results. He knows what he is doing - that guy!”

BLAKE LIVELY
“Turns out you can’t lose the 61 pounds you gained during pregnancy by scrolling through IG & wondering why you don’t look like the bikini models. Thanks Don Saladino for kicking my A double S into shape. Feeling very proud.”

SEBASTIAN STAN
“I’ve been working with Don through years of self judgement & mental wars when it comes to fitness & life, & today I’m acknowledging the hard work we’ve done. Proud of what we’ve accomplished pal! Love you.”