領域展開 Domain Expansion: Shrine of Hypertrophy FB 3

Embark on an 8-week journey with the "Domain Expansion: Shrine of Hypertrophy FB 3" program, designed for serious lifters ready to build muscle and strength. Training three days a week, you'll focus on foundational barbell movements like squats, bench presses, and deadlifts, complemented by targeted accessory work to maximize hypertrophy. Each session emphasizes technique and intensity, ensuring you push your limits while maintaining form. Get ready to transform your physique and elevate your lifting game!

My philosophy of this program:

It’s full body program but it’s focused on upper body, there is very little lower body work. 
The gosl is to get bigger and stronger especially in bench. 
There is push focus too as I lack chest and triceps.

You can ofc exchange some exercises and adjust number of sets as you wish, if you know what you’re doing. It’s my program, I adjusted everything for me and equipment that i have.

To develop more athletic body I run sometimes and do some core, abs work separately. Type Core Work to check it (I usually don’t do core work to failure)

When it’s 5 sets of squats, bench or row I want to do 4 sets like 2rir to work on my technique and build some capacity and volume on movement and last set is to failure or 0rir. 


With 1 set of exercises I do few warmup sets before. 
1 set of deadlift because it’s crazy taxing for me doing full body it would exhaust me if I’d more sets.
1 set of front squats too.
3 sets of rdls or stiff leg deadlifts because I don’t think I would benefit from more and again - it would be taxing. For legs I’d use leg curl or similar machines if I could but I don’t have these.

Everything else I would probably do double progression from about 4-8 reps or something like that. So you add reps to set and when you hit 8 reps you add weight on this set.

If you’re looking for perfect 3x a week full body workout - you won’t find it. 
You can use fb full potential training 2x a week very hard to get some gains or or every other day to get maximum gains out of full body workout i believe. 
3x a week is something lacking, something incomplete…
So if you are going to train 3x a week this program of something similar give everything you have during training to have best effects out of this, it’s the only way it will work. But if you really want it WILL.

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Week 1

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Week 5

Week 6

Week 7

Week 8

Focused on squats and bench, but deadlift, pullups and ohp are going to be taxing too

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