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

Day 2

Sit Up

4 Sets

Squat (Barbell)

3 Sets

Dumbbell Row

3 Sets

Front Squat (Barbell)

3 Sets

Pull-Up (Weighted)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Incline Bench Press (Barbell)

3 Sets

Wrist Curls

3 Sets

Bench Press (Dumbbell)

3 Sets

Incline Curl (Dumbbell)

3 Sets

Day 3

Sit Up

4 Sets

Pull-Up (Weighted)

3 Sets

Standing Calf Raise

3 Sets

Dumbbell Row

3 Sets

French Press

3 Sets

Bench Press (Dumbbell)

3 Sets

Neck Curl

3 Sets

Incline Bench Press (Dumbbell)

3 Sets

Rear Delt Fly (Dumbbell)

3 Sets

Hip Thrust (Barbell)

3 Sets

Lying Leg Curl

3 Sets

Day 1

Sit Up

4 Sets

Bench Press (Barbell)

3 Sets

Concentration Curl

3 Sets

Incline Bench Press (Dumbbell)

3 Sets

Shrug (Dumbbell)

3 Sets

Tricep Extension (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Lat Pulldown (Single Arm)

3 Sets

Leg Extension

3 Sets

Lying Leg Curl

3 Sets

Leg Press (45 Degrees)

3 Sets