Stronger in 9: The Proven 3x Day Training Plan
Here’s What You’re Getting
✅ Just 3 Days a Week
✅ Maximum Efficiency. Optimal Results.
✅ Specific Strength Progressions
✅ Targeted Hypertrophy Focus
✅ No Fluff Or Junk Volume
REAL TALK:
Honestly… even if you only manage 2 days a week, you’ll still gain strength and build muscle following this plan. But 3 days is where the magic really happens.
WHAT TO EXPECT:
1. Smart training that fits your body.
We’ll focus on proper biomechanics to target the muscles you want to grow, and teach you how to move in a way that suits your structure.
2. Real effort, real results.
Learn what it actually feels like to train with enough intensity to stimulate meaningful results...It's less than you think.
3. Science-backed intensity techniques.
We use methods like tempo, controlled eccentrics, and intensity strategies that make sure your body has no choice but to adapt and grow.
4. A perfect balance of movement types.
Expect a mix of single and multi-joint movements, performed with precision and intent.
5. The hardest work you’ve ever enjoyed.
Expect to work harder than you thought possible without feeling sore...and love the feeling of getting stronger every week.
6. Visible results, faster than you think.
Most programs stall after a few weeks. This one builds in phases that keep delivering.
It’s a structured system built by a coach who knows what works.
✅ Built for real progression
Not just a bunch of random workouts ❌
✅ Step-by-step instructions
No more guessing what to do next ❌
✅ Exercise demos included
So you’re never wondering about form ❌
✅ Weekly adjustment guidance
So you're not unsure about progression ❌
Track Everything In The App
You’re Not Just Getting a Program. You’re Getting the Full Training Experience inside the EB-Fitness App!
Here’s what that means for you:
✅ You’ll always know where to start
- See exactly what weight and reps you did last time, so you know where to start the next session.
✅ You’ll see results in real time
- Track your strength week by week and actually see it build.
✅ You won’t need to remember
- Every set, rep, and note is logged automatically, so you can focus on training.
✅ You’ll lift with confidence
- Demo videos and coaching tips included to nail your form every time.
✅ You’ll actually stick to it
- It’s all in your pocket. No more losing your plan or skipping sessions.
Who Is This NOT For?
❌ You’re not ready to train with any intensity
❌ You want a 'fancy' supplement instead
❌ You have never trained in a gym before
How Good Are Your Programs
Really?
See for yourself.
No bought reviews here.
Just real screenshots... because we don’t need to make this stuff up.
Stronger, Healthier, and Achieving More
See how EBFitness has helped people just like you build strength, lose fat, and transform their health. With expert coaching, personalised plans, and ongoing support, our clients achieve real, lasting results, without fad diets or quick fixes.
Let their success inspire yours.
I'm a lot happier and more confident looking in the mirror. I noticed especially through looking at all the progress photos which I'm still taking now that I'm off the program, that my stomach is flat and I'm starting to see some baby abs coming through! I definitely recommend the program to my friends if they're trying to get back on track. Elliot's knowledge, passion and commitment for what he does. is incredible!
Elliot is a highly professional and passionate coach, with the skills and resources to back him! From the learning content, apps, check in’s, personalised goal setting, nutrition and workout plans he really has covered it all. Elliot was able to make goals that seemed impossible in the past, finally achievable.
I made a lot of progress in understanding the types of exercises I should be doing as well as the macro targets I should aim for every day. I lost 5cm off my waist in 3 weeks which was much more than I expected!
Initially, I just wanted to lose weight, that was the biggest thing for me. But when speaking with Elliot I realised I wanted to also to change my mentality and become excited again to exercise.
I was motivated to start working with Elliot becasue I wanted to lose weight, feel more comfortable in my own skin and get a better understanding on how to eat around PCOS. I lost 6kg working with Elliot!
Biggest change for me is my confidence. Worth every minute. Would highly recommend this to anyone who does want to make a change and needs a helping hand to get there.
I'm down 13.2kgs! The biggest change for me, mindset. Elliot really helped change the way I think about progress and how to look at the changes I have achieved.
Elliot was amazing to work with and was always extremely encouraging and supportive of not only my fitness journey but he also focused on my overall mindset which was really great! He was super attentive and checked in very regularly which helped me to stay on track. I would highly recommend the program as a great way to kick start your fitness and to learn how you should be taking care of your body and your mind!
A key takeaway for me was realising that the number on the scale isn’t the only thing that matters. I learned to focus more on the bigger picture how I feel, my energy levels, and the habits I’m building. As long as I’m sticking to my program overall, it’s totally okay to have some more flexible days or enjoy a treat without feeling like I’ve failed. It’s made the whole journey feel way more sustainable and less stressful :)
I always had lower back issues. So, the warm-ups in a way that targeted specific areas and muscles have helped that massively! No back pain has been a big motivator for me to keep progressing.
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FAQ'S
Three sessions per week strikes the ideal balance between training stimulus and recovery. Research shows that training each muscle group 2–3 times per week with sufficient intensity and progressive overload is optimal for hypertrophy. This structure ensures you're stimulating muscle growth effectively while allowing adequate time for recovery, adaptation, and long-term progress.
More training does NOT always mean more results. Research shows that muscle growth is driven by quality effort, not excessive volume. The sweet spot for strength and muscle development is around 4–10 sets per muscle group per week. Doing more can lead to diminishing returns and unnecessary fatigue.
This program is structured to optimise growth and recovery. If you add extra volume, you may recover more slowly and make slower progress. But if you just enjoy training more, that’s your call...just know it’s not required for results.
That’s fine, you’ll still build muscle and gain strength. Just try to hit the main lifts and give each session genuine effort. Consistency over time matters more than perfection every week.
Preferably not. The order is designed for a reason (fatigue management, movement priming, etc). Stick to the order unless you really can’t due to equipment or space.
Only if you absolutely need to...like if something causes pain or you lack the equipment. Don’t swap exercises just because they’re hard or unfamiliar. Those are often the ones you need most.
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