EaseFit
EXPRESS · EXPRESS · GYM

30-minute gym · 3 day

Compact three-day gym sessions that prioritise the main movement patterns and keep accessory volume deliberately controlled.

Busy users who have gym access but usually only have around half an hour to train.

Intermediate3 days30 minExpress
GoalGeneralLevelIntermediateLocationGymFrequency3 days/weekSession~30 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push expressChest · Shoulders · Triceps
4EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 3 × 10–15
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull expressLats · Middle Back · Shoulders
4EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 10–15
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Legs expressQuadriceps · Hamstrings · Calves
4EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push expressChest · Shoulders · Triceps
4EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 3 × 10–15
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull expressLats · Middle Back · Shoulders
4EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Dumbbell Prone Incline CurlBiceps · 3 × 10–15
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Legs expressQuadriceps · Hamstrings · Calves
4EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push express02Pull express03Legs express
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

30-minute gym · 3 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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