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The 3-Day Hypertrophy Recomp Blueprint

by Pablo

Program Description

**The 3-Day Hypertrophy Recomp Blueprint** is a meticulously crafted 12-week program designed to maximize muscle growth while promoting fat loss. With three training days each week, this program incorporates a variety of compound and isolation exercises, ensuring a balanced approach to hypertrophy. Each workout focuses on key movements like the bench press, squats, and overhead presses, paired with targeted accessory work to sculpt your physique. Get ready to transform your body and achieve your fitness goals with a structured plan that keeps you engaged and progressing every week!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2025 07:04
  • Last Edited
    Dec 01, 2025 07:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
10.8%
Upper Back
10.8%
Middle Delts
9.8%
Abs
8.5%
Hamstrings
7.8%
Lats
7.5%
Chest
7.2%
Biceps
7.1%
Quadriceps
6.2%
Glutes
4.7%
Rear Delts
3.5%
Lower Back
1.7%
Adductors
1.2%
Forearms
1.2%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
10-12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Face Pull
4
12-15 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Incline Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
5-8 Reps
-
3
Leg Press
4 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Face Pull
4 Sets
12-15 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
7
Side Plank
3 Sets
1 mins
-
Day 3
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
1 Set
-
6
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
7
Hanging Leg Raise
3 Sets
8-12 Reps
-