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Hypertrophy Fullbody 3X
by Danilo P.
Program Description
This is an hypertrophy focused program designed to be runned 3 times a week. It follows losely the volume recomendations of Mike Israetel.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Mar 31, 2024 05:11
Last Edited
May 08, 2024 02:33
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Week 1
1 / 3 Weeks
Day 2
1
Sit Up
4 Sets
2A
Squat (Barbell)
3 Sets
2B
Dumbbell Row
3 Sets
3A
Front Squat (Barbell)
3 Sets
3B
Pull-Up (Weighted)
3 Sets
4A
Romanian Deadlift (Barbell)
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5A
Incline Bench Press (Barbell)
3 Sets
5B
Wrist Curls
3 Sets
6A
Bench Press (Dumbbell)
3 Sets
6B
Incline Curl (Dumbbell)
3 Sets
Day 3
1
Sit Up
4 Sets
2A
Pull-Up (Weighted)
3 Sets
2B
Standing Calf Raise
3 Sets
3A
Dumbbell Row
3 Sets
3B
French Press
3 Sets
4A
Bench Press (Dumbbell)
3 Sets
4B
Neck Curl
3 Sets
5A
Incline Bench Press (Dumbbell)
3 Sets
5B
Rear Delt Fly (Dumbbell)
3 Sets
6
Hip Thrust (Barbell)
3 Sets
7
Lying Leg Curl
3 Sets
Day 1
1
Sit Up
4 Sets
2A
Bench Press (Barbell)
3 Sets
2B
Concentration Curl
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
Shrug (Dumbbell)
3 Sets
4A
Tricep Extension (Barbell)
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5
Lat Pulldown (Single Arm)
3 Sets
6
Leg Extension
3 Sets
7
Lying Leg Curl
3 Sets
8
Leg Press (45 Degrees)
3 Sets
Day 1
1
Sit Up
4 Sets
2A
Bench Press (Barbell)
3 Sets
2B
Concentration Curl
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
Shrug (Dumbbell)
3 Sets
4A
Tricep Extension (Barbell)
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5
Lat Pulldown (Single Arm)
3 Sets
6
Leg Extension
3 Sets
7
Lying Leg Curl
3 Sets
8
Leg Press (45 Degrees)
3 Sets
Day 2
1
Sit Up
4 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Incline Curl (Dumbbell)
3 Sets
3A
Squat (Barbell)
3 Sets
3B
Dumbbell Row
3 Sets
4A
Front Squat (Barbell)
3 Sets
4B
Pull-Up (Weighted)
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Lateral Raise (Dumbbell)
3 Sets
6A
Incline Bench Press (Barbell)
3 Sets
6B
Wrist Curls
3 Sets
Day 3
1
Sit Up
4 Sets
2A
Pull-Up (Weighted)
3 Sets
2B
Standing Calf Raise
3 Sets
3A
Dumbbell Row
3 Sets
3B
French Press
3 Sets
4A
Bench Press (Dumbbell)
3 Sets
4B
Neck Curl
3 Sets
5A
Incline Bench Press (Dumbbell)
3 Sets
5B
Rear Delt Fly (Dumbbell)
3 Sets
6
Hip Thrust (Barbell)
3 Sets
7
Lying Leg Curl
3 Sets
Day 1
1
Sit Up
4 Sets
2A
Bench Press (Barbell)
3 Sets
2B
Concentration Curl
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
Shrug (Dumbbell)
3 Sets
4A
Tricep Extension (Barbell)
3 Sets
4B
Lateral Raise (Dumbbell)
3 Sets
5
Lat Pulldown (Single Arm)
3 Sets
6
Leg Extension
3 Sets
7
Lying Leg Curl
3 Sets
8
Leg Press (45 Degrees)
3 Sets
Day 2
1
Sit Up
4 Sets
2A
Bench Press (Dumbbell)
3 Sets
2B
Incline Curl (Dumbbell)
3 Sets
3A
Squat (Barbell)
3 Sets
3B
Dumbbell Row
3 Sets
4A
Front Squat (Barbell)
3 Sets
4B
Pull-Up (Weighted)
3 Sets
5A
Romanian Deadlift (Barbell)
3 Sets
5B
Lateral Raise (Dumbbell)
3 Sets
6A
Incline Bench Press (Barbell)
3 Sets
6B
Wrist Curls
3 Sets
Day 3
1
Sit Up
4 Sets
2A
Pull-Up (Weighted)
3 Sets
2B
Standing Calf Raise
3 Sets
3A
Dumbbell Row
3 Sets
3B
French Press
3 Sets
4A
Bench Press (Dumbbell)
3 Sets
4B
Neck Curl
3 Sets
5A
Incline Bench Press (Dumbbell)
3 Sets
5B
Rear Delt Fly (Dumbbell)
3 Sets
6
Hip Thrust (Barbell)
3 Sets
7
Lying Leg Curl
3 Sets