Hypertrophy Upper Lower 3-Day
Hypertrophy Upper Lower 3-Day is a 3-day hypertrophy workout program focused on muscle building. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training.
What is the Hypertrophy Upper Lower 3-Day?
Hypertrophy Upper Lower 3-Day is a 3-day hypertrophy workout program focused on muscle building. This Gym Log template gives you a practical starting structure 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
- Bench Press
- Lat Pulldown
- Incline Dumbbell Press
- Cable Row
- Lateral Raise
- Curl
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Calf Raise
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Overhead Press
- Chest-Supported Row
- Hack Squat
- Hip Thrust
- Lateral Raise
- Triceps Pressdown
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
How to use it
- Main movement patterns
- Focused training volume
- Accessory exercises
- Progress gradually
Who it is for
People looking for a structured 3-day hypertrophy routine focused on muscle building.
Goal
Muscle building
Progression
Increase reps or load over time while keeping weekly volume recoverable and effort consistent.
Accuracy note
Gym Log original 3-day hypertrophy split.
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 Hypertrophy Upper Lower 3-Day
How many days per week is the Hypertrophy Upper Lower 3-Day?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Hypertrophy Upper Lower 3-Day for?
People looking for a structured 3-day hypertrophy routine focused on muscle building.
Can I track the Hypertrophy Upper Lower 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.