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3 dias de hipertrofia

by Batman

Program Description

N/A

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2025 05:40
  • Last Edited
    Jun 18, 2025 11:16

Summary

Unlock your muscle-building potential with the "3 Dias de Hipertrofia" program! Over six weeks, you'll engage in a focused three-day split designed to maximize hypertrophy through a mix of compound and isolation exercises. Each session targets specific muscle groups, ensuring balanced development and optimal recovery. With a full gym at your disposal, you'll utilize a variety of equipment to challenge your strength and endurance. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
11%
Triceps
10.5%
Hamstrings
9.9%
Lats
9.4%
Biceps
8.3%
Chest
8.3%
Front Delts
7.7%
Middle Delts
5.5%
Glutes
5.5%
Rear Delts
2.8%
Calves
2.8%
Forearms
1.7%
Lower Back
1.1%
Adductors
1.1%
Abs
1.1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Leg Extension
3
10-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Lying Leg Curl
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
7
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@10
5
Face Pull
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@10
7
Hammer Curl
3 Sets
10 Reps
@10
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@10
2
Leg Press
3 Sets
10-12 Reps
@10
3
Leg Extension
3 Sets
10-12 Reps
@10
4
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
5
Leg Curl
3 Sets
12 Reps
@10
6
Lying Leg Curl
3 Sets
12 Reps
@10
7
Standing Calf Raise
3 Sets
15 Reps
@10