3-Day Hybrid (Upper / Lower / Full)

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.

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Week 12

Bench Press (Wide Grip)

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Face Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Bulgarian Split Squat (Bodyweight)

Leg Curl

Standing Calf Raise

Seated Calf Raise

Dip (Bodyweight)

Pull-Up (Bodyweight)

Seated Row (Machine)

Lying Leg Curl

Hack Squat

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

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