Day one: squat + push
A squat pattern, horizontal press, row, split squat and trunk-control exercise create a balanced first session.
Training plan
Three-Day Strength Plan for Adults 30+
Strong enough to progress. Sensible enough to repeat.
A simple full-body week built around squat, hinge, push, pull, single-leg work, core and carries.
What you get
Clear enough
to act on.
The full plan is included inside The CPT Stronger Body Method so the exercises, progression rules and minimum-week option stay together.
- Three full-body sessions
- Double-progression system
- Two-session minimum week
- Clear pain and technique boundaries
Day two: hinge + pull
A Romanian deadlift, vertical pull, landmine press, step-up and loaded carry build the back half of the week.
Day three: full body
A deadlift pattern, incline press, one-arm row, leg exercise and side plank complete the week without unnecessary complexity.
Good questions
Know before
you start.
01Is 30+ meaningfully different?+
The exercises are not age-exclusive. The plan simply prioritises repeatability, recovery and professional progression for adults with real schedules.
02Can a beginner do it?+
Yes, with suitable exercise variations and loads. Personal coaching is valuable if you are unsure about technique or have limitations.
The next useful step
Turn the information
into your plan.
See the private Bondi Junction studio, tell Jamie what you want to change and get an honest recommendation. No hard sell and no lock-in contract.
Book a free studio intro