3-Day Hypertrophy w/ Joint-friendly warmups

This program is designed for lifters who want to build size, strength, and balanced muscle development while protecting the shoulders and lower back. It’s perfect for those who have experienced discomfort in these areas but still want to train hard and progressively overload. Each day starts with an incline walk warm-up for blood flow and core temperature, followed by targeted mobility and activation drills for joint health.

Key Features:

Joint-Friendly Warm-Ups – Shoulder dislocates, T-spine rotations, band pull-aparts, and dead hangs to prime the shoulders. Cat-cow stretches and side-prayer stretches to open up the spine and hips.

Hypertrophy-Optimized Exercise Selection – Focuses on the best compound and isolation movements for muscle growth in each muscle group.

Progressive Overload Structure – Add weight or reps when you can hit the top of the target rep range with good form.

Balanced Push/Pull/Lower Split – Covers all major muscle groups across three sessions per week.

Lower Back & Shoulder Considerations – Warm-ups and exercise order are chosen to reduce injury risk while still training heavy.

📅 Weekly Layout:

Day 1 – Pull & Posterior Chain Focus (Starts with Deadlift)
Heavy trap bar deadlifts, landmine rows, curls, triceps work, lunges, and core training.

Day 2 – Press & Upper Body Volume
Machine and free-weight presses, pec work, rows, delt raises, shoulder press, and pull variations.

Day 3 – Leg Day
Hack squat or leg press, leg extensions, leg curls, calf raises, hip abductors, and Bulgarian split squats.

🕒 Time Commitment:
45–60 minutes per session, excluding incline walk and warm-ups.

This program is ideal for those who want a safe, efficient, and effective strength and hypertrophy plan that still challenges the muscles with progressive overload. Perfect for intermediate lifters looking for lean muscle gain while protecting the joints.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Add weight or reps each week. Move up in weight if you can do 12 reps.

Incline Walk

Cat Cow Stretch

T-Spine Rotation

Side Prayer Stretch

Wrist Curls

Shoulder Dislocates (Band)

Dead Hang

Trap Bar Deadlift

Single Arm Landmine Row

Walking Lunge (Dumbbell)

Stretching

Band Pull Apart

Isometric External Rotation Step Out (Band)

Seated External Rotation (Dumbbell)

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Press

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