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
Jun 18, 2025 11:53

Summary

Unlock your muscle-building potential with the Hypertrophy Fullbody 3X program! Over the course of three weeks, you'll engage in a balanced routine three times a week, focusing on compound and isolation movements to maximize growth. Each session is designed to challenge your limits, featuring supersets and targeted exercises for every major muscle group. With a full gym at your disposal, prepare to push your strength and endurance to new heights!

Muscle Engagement

Front

Back

MuscleSet

Chest

10.6%

Upper Back

10.2%

Triceps

9.9%

Hamstrings

9.2%

Abs

8.5%

Lats

8.1%

Quadriceps

7.4%

Front Delts

7.4%

Biceps

Glutes

6.3%

Middle Delts

3.5%

Lower Back

2.8%

Rear Delts

2.5%

Forearms

2.1%

Calves

1.8%

Neck

1.8%

Adductors

0.7%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Sit Up

Bench Press (Barbell)

Concentration Curl

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Leg Extension

Lying Leg Curl

Leg Press (45 Degrees)

Day 1

Sit Up

Bench Press (Barbell)

Concentration Curl

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Leg Extension

Lying Leg Curl

Leg Press (45 Degrees)

Day 1

Sit Up

Bench Press (Barbell)

Concentration Curl

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Leg Extension

Lying Leg Curl

Leg Press (45 Degrees)

Day 2

Sit Up

Squat (Barbell)

Dumbbell Row

Front Squat (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Wrist Curls

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Day 2

Sit Up

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Dumbbell Row

Front Squat (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Wrist Curls

Day 2

Sit Up

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Dumbbell Row

Front Squat (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Wrist Curls

Day 3

Sit Up

Pull-Up (Weighted)

Standing Calf Raise

Dumbbell Row

French Press

Bench Press (Dumbbell)

Neck Curl

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Hip Thrust (Barbell)

Lying Leg Curl

Day 3

Sit Up

Pull-Up (Weighted)

Standing Calf Raise

Dumbbell Row

French Press

Bench Press (Dumbbell)

Neck Curl

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Hip Thrust (Barbell)

Lying Leg Curl

Day 3

Sit Up

Pull-Up (Weighted)

Standing Calf Raise

Dumbbell Row

French Press

Bench Press (Dumbbell)

Neck Curl

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Hip Thrust (Barbell)

Lying Leg Curl

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