Full Body Hypertrophy 3-Day
Full Body Hypertrophy 3-Day is a 3-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Full Body Hypertrophy 3-Day?
Full Body Hypertrophy 3-Day is a 3-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 3 sets
- Bench Press — 3 sets
- Lat Pulldown — 3 sets
- Romanian Deadlift — 2–3 sets
- Lateral Raise — 3 sets
- Curl — 2 sets
Train each major movement pattern without excessive single-session volume.
- Leg Press — 3 sets
- Incline Dumbbell Press — 3 sets
- Cable Row — 3 sets
- Leg Curl — 3 sets
- Overhead Press — 2–3 sets
- Triceps — 2 sets
Use different movements while maintaining full-body frequency.
- Hack Squat — 3 sets
- Machine Chest Press — 3 sets
- Pull-Up or Pulldown — 3 sets
- Hip Thrust — 3 sets
- Lateral Raise — 3 sets
- Curl + Triceps — 2 sets each
Finish the week with balanced hypertrophy volume and manageable fatigue.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Add reps within practical hypertrophy ranges before adding load. Keep 1–3 quality reps in reserve on most work and adjust volume to recovery.
Accuracy note
Full Body Hypertrophy 3-Day is a Gym Log category template, not a single standardized published program.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Full Body Hypertrophy 3-Day
How many days per week is the Full Body Hypertrophy 3-Day?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Full Body Hypertrophy 3-Day for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Full Body Hypertrophy 3-Day in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.