The 3-Day Hypertrophy Recomp Blueprint

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Plank

Squat (Barbell)

Pull-Up (Weighted)

Leg Press

Leg Curl

Face Pull

Hammer Curl (Dumbbell)

Side Plank

Overhead Press (Barbell)

Bent Over Row (Barbell)

Chest Fly (Cable)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

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