Hypertrophy Training Plan
3-Day Hypertrophy Split
An efficient 3-day full body hypertrophy split designed for drug-free lifters looking to maximize muscle protein synthesis with 48 hours recovery between sessions.
Target Goal
Hypertrophy
Days Per Week
3 Days
Progression Method
Double Progression (3x8 -> 3x12)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 (Full Body A) | Squat & Bench Focus | Barbell Squat, Flat Bench Press, Dumbbell Row, Triceps Extensions | 3–4 sets x 8–10 reps |
| Day 2 (Full Body B) | Deadlift & OHP Focus | Romanian Deadlift, Overhead Press, Lat Pulldowns, Biceps Curls | 3–4 sets x 8–10 reps |
| Day 3 (Full Body C) | Leg Press & Incline Focus | Leg Press, Incline Bench Press, Cable Rows, Lateral Raises | 3–4 sets x 10–12 reps |
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