Body by Spence - 3 day workout program
This 3-day workout program is designed to fit into any week, any schedule, and any space—whether you’re in a gym, at home, or starting fresh on your healing journey. Led by Spencer, this beginner-friendly course focuses on simple, effective movements that help you reconnect with your body, rebuild strength, and create momentum for your physical and emotional wellness. No fancy equipment needed—just your own body, a chair, and the willingness to show up. Each weekly routine includes: Day 1: Push (Chest, shoulders, triceps) Day 2: Pull (Back, biceps) Day 3: Legs (Quads, hamstrings, glutes) With movement variations for all fitness levels, Body by Spence helps you develop consistency without pressure, using workouts as a tool to support your recovery, confidence, and overall well-being. This isn’t about perfection. It’s about building strength, one step at a time.
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What you'll learn
Course Content
Section 1: Get to Know Me
Personal Testimony
2 items
Section 2: Day 1 - Push Day
Push Day - Intro
1 item
Seated Shoulder Press
2 items
Overhead Tricep Extension
2 items
Pushups
2 items
Lateral Raises
2 items
Section 3: Day 2 - Pull Day
Pull Day - Intro
2 items
Bent Over Rows
2 items
Rear Delt Flies
2 items
Bicep Curls
2 items
Single Arm Rows
2 items
Section 4: Day 3 - Leg Day
Leg Day - Intro
2 items
Air Squats
2 items
RDL
2 items
Lunges
2 items
Leg Kickbacks
2 items
Section 5: Stretching
Upper Body
2 items
Lower Body
2 items
About the Instructor
Chrissy Buechler
Expert instructor with a passion for teaching and helping students succeed.