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3-day Hypertrophy Periodisation

by Fishmilk

Program Description

Identical purpose stated in 2-day hypertrophy period. Scheduling variant

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 02:04
  • Last Edited
    Nov 11, 2025 10:49

Summary

Unlock your muscle-building potential with the 3-day Hypertrophy Periodisation program, designed for serious lifters looking to maximize gains over six weeks. This structured plan combines targeted exercises like Weighted Pull-Ups and Romanian Deadlifts, focusing on progressive overload to enhance strength and muscle size. Train three times a week with a mix of compound and isolation movements, utilizing minimal equipment in your garage gym. Get ready to push your limits and achieve the physique you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Upper Back
10.9%
Hamstrings
7.7%
Front Delts
7.7%
Glutes
7.1%
Quadriceps
7.1%
Triceps
7.1%
Calves
6.4%
Lats
5.8%
Rear Delts
5.8%
Chest
5.1%
Middle Delts
5.1%
Adductors
3.2%
Abductors
3.2%
Lower Back
2.6%
Forearms
1.9%
Abs
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Bodyweight Overhead Tricep Extensions
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1A
Shoulder External Rotation
1 Set
10-15 Reps
-
1B
Behind-the-Neck Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Forearm Curl Superset To Failure
1 Set
15-20 Reps
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Shrug (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5B
Bodyweight Overhead Tricep Extensions
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5C
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Forearm Curl Superset To Failure
1 Set
15-20 Reps
-