Richard Duchon
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3-Day split for women
Get started today!
I am going to teach you how I train to build muscle and get
the best results in the gym. When I started working out,
I had no idea what I was doing. I tried almost every single training method to figure out which one works
best. That’s why I made this to teach you what method works best for me and gave me the best
results.
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Richard Duchon
Online personal trainer
My name is Richard, i’m 22 years old and i live in the Netherlands. I’ve been training since i was 15 years old, so over the years i learned a lot of things. With this app I am going to teach you how I train to build muscle and get the best results in the gym. When I started working out, I had no idea what I was doing. I tried almost every single training method to figure out which one works best. That’s why I made this App to teach you what method works best for me and gave me the best results. So if you want to take your workouts to the next level, you’re at the right place!
Frequently asked questions
Should I warm up?
I personally like to start my workout with 5 minutes of low intensity cardio to get the blood flowing and warm the body up a bit. Next I do some light band work to warm up all the muscles and joints. Before I start with my first working set, I do a couple of warming up sets to warm up the muscles even more, practice the form and get used to the mind muscle connection.
What should I focus on during this program?
Mind muscle connection.
Form is better than weight.
Progressive overload.
Eat to build muscle. Not excessive calories.
Sleep
Consistancy
Should I do cardio during this program?
Cardio recommendations: Whether I’m trying to lose fat or build muscle, I always like to do at least 3 cardio
sessions per week. Not only because it burns calories, but also because it’s good for your health and
cardiovascular system. I prefer low intensity steady state cardio like incline walking or a nice bike ride. You can
also do HIIT cardio if you like to push yourself, but I feel
that HIIT cardio really affects my weight lifting sessions.
For that reason I keep the intensity lower so I have all the energy that I need to lift heavy weights in the gym
What is a superset?
*a superset is when you do a set from one exercise followed by another set from a different exercise without rest time between these sets
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