ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS )
Build muscle with this rotating 3 day hypertrophy split which focuses on 2x push and 2x pull sessions spread over 8 days in an A-B-A - B-A-B format.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 3 | Dip (Weighted) | 2 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 4 | Low To High Cable Fly | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 5 | Leg Extension | 2 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 6 | Seated Lateral Raise | 2 | 15 reps | @9 |
| 1 | 10 reps | @10 | ||
| 7 | Tricep Extension (Cable) | 2 | 12 reps | @9 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 2 | Pendlay Row | 2 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 3 | Leg Curl | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 4 | Shrug (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 5 | Lat Pulldown (Close Grip) | 2 | 10 reps | @9 |
| 1 | 8 reps | @10 | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 7 | Hammer Curl (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 3 | Chest Press (Machine) | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 5 | Pec Deck (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 6 | Rolling Tricep Extension (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 7 | Tricep Pushdown (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 3 | Seated Row (Cable) | 1 | 12 reps | @8 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 4 | Chest Supported Row (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 10 reps | @9 | ||
| 5 | Rear Delt Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 6 | Hammer Curl | 2 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 7 | Bicep Curl (Cable) | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS ) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS ) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS ) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
