3-Day Hybrid (Upper / Lower / Full)

Program Description

This is a 3-day Upper / Lower / Full Body hybrid, optimized for hypertrophy and recovery. The program focuses on the foundational compound exercises needed to develop mass and strength, maximizing growth while minimizing systemic fatigue, so you can actually progress for months. Frequency: 3x/week Progression: Double progression model Effort: 1–2 RIR on compounds, 0–1 RIR on isolation Rep Ranges: Mostly 6–15, some 12–20 Weekly Volume Targets Chest: 12–15 sets Back: 15–18 sets Quads: 12–15 sets Hamstrings: 9–12 sets Lateral Delts: 10–14 sets Biceps: 6–9 direct + indirect Triceps: 6–9 direct + indirect Calves: 7–10 sets This sits right in the evidence-based hypertrophy zone. Progression Model: Double progression. For example: Bench Press 3 x 6–8 Week 1: 185 x 8, 7, 6 Week 2: 185 x 8, 8, 7 Week 3: 185 x 8, 8, 8 Then increase the weight next week. Isolation lifts use 10–15 or 12–20. When you hit the top of the range on all sets, increase weight. If performance stalls for 2 weeks → reduce volume by 30–40% for one week (deload), then resume. Optional Advanced Tweaks (Not Required): On the last isolation set only, add a drop set or rest-pause. Note: Never on compounds.

Program Overview