PPL - 3 on 1 off - Barbell Hypertrophy Program

**3 on 1 off - Barbell Hypertrophy Program** is a comprehensive 8- week training plan designed to maximize muscle growth and strength through a structured push-pull-legs split. With 36 workouts spread across the week, you'll engage in a variety of barbell and dumbbell exercises, including bench presses, squats, and deadlifts, all tailored for both novice and intermediate lifters. Each session lasts about 60 minutes, focusing on powerbuilding and sculpting, ensuring you build a strong foundation while enhancing your athletic performance. Equip your garage gym and get ready to transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Push

Add another set of Deadlift if feeling good

Trap Bar Deadlift

Bent Over Row (Barbell)

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Pull

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Front Squat (Barbell)

Hip Thrust (Barbell)

Standing Calf Raise

Legs

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