Methodology

The Weekly Structure for Getting Lean in 3 Hours a Week

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

The eating structure underneath it

Three solid meals a day plus two snacks is a strong baseline. The diet stays carb based, with protein set correctly across the day. On rest days, fats go a little higher and carbs come down slightly, since there's no training session that day to fuel.

Push Pull Legs, for most men

A Push Pull Legs split is what I'd default to for men training three times a week. It divides naturally into three sessions, gives every muscle group enough frequency, and is simple enough to follow consistently without needing constant supervision.

Upper and Lower hybrid, for most women

For women, I typically build an Upper hybrid and Lower hybrid split instead. The target is usually different: more glute development and a toned lower body, paired with a thinner waist and less overall bulk through the upper body. The split is designed around that outcome from the start, not adapted from a men's programme.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.

The Weekly Structure for Getting Lean in 3 Hours a Week

The eating structure underneath it

Push Pull Legs, for most men

Upper and Lower hybrid, for most women

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