Programs · 3-Day Minimum

3-Day Minimum

Three sessions. Forty-five minutes. Built for full weeks.

8 weeks3 sessions / week45 minGym or hotel

€59One payment · yours to keep

Buy 3-Day Minimum →

01Download page right after payment

02Lost the link? One email and you get it again

03PDF for your phone, spreadsheet for your log

Three full-body sessions a week, 45 minutes each, for eight weeks. Built for heavy work periods, frequent travel and family commitments. Every exercise has a hotel-gym or dumbbell version, so a trip changes the equipment, not the structure.

StructureEight weeks, pivot week 4, more sets from week 5
FormatPaired sets, fixed rest, done at minute 45
TravelHotel / dumbbell alternative for every exercise
ProgressionDouble progression on every lift
Also8-minute warm-up, effort scale, missed-session rules, weekly log

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01 The week

What a week looks like.

MonDay 1 · squat + push

TueOff

WedDay 2 · hinge + pull

ThuOff

FriDay 3 · full body

SatOff

SunOff

Suggested layout. The program explains how to move days without breaking the logic.

03 Fit

Who it's for.

Built for

+Trained adults with at least a year of consistent lifting whose time is limited by work and travel, and who want their strength to keep moving forward on three sessions a week.

+Equipment: Main version: barbell and rack, bench, trap bar, dumbbells, cable station, landmine, pull-up bar. Hotel version: dumbbells, a bench or chair, a pull-up bar or band if available.

Not built for

−Beginners who still need coaching on the basic lifts

−Anyone with a current injury that has not been cleared for hard training

−Anyone with three 75-minute slots and a full gym: Athletic Strength or Hybrid fits better

04 Questions

Before you buy.

How do I get the program?

Right after payment you land on your access page, and the same link arrives by email. Open the PDF on your phone and tap once to copy the log sheet into your own Google account. Lost the link? Write to training@voltr.at and you get it again.

What format is it?

A PDF that reads well on your phone, and a Google Sheet for logging your loads. An Excel version is included if you prefer not to use Google.

Can I move days around?

Yes. The rules for moving sessions, missed sessions and bad weeks are part of the program.

Is this the VOLTR app?

No. The app has been retired. The programs replace it: one payment, no app, no subscription, yours to keep.

Refunds?

Because the files are delivered immediately, the right of withdrawal ends once you have access. If something is wrong with your files, write to training@voltr.at and I will sort it out.

Can I switch to coaching later?

Any time. Book a free intro call. The weeks you logged give us a useful starting point.

3-Day Minimum

What a week looks like.

Every exercise, every week. With the cues that matter.

Who it's for.

Before you buy.

Different goal? Different program.

Athletic Strength

Hybrid