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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
    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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Bench Press (Barbell)
3
-
2B
Concentration Curl
3
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Tricep Extension (Barbell)
3
-
4B
Lateral Raise (Dumbbell)
3
-
5
Lat Pulldown (Single Arm)
3
-
6
Leg Extension
3
-
7
Lying Leg Curl
3
-
8
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Bench Press (Barbell)
3
-
2B
Concentration Curl
3
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Tricep Extension (Barbell)
3
-
4B
Lateral Raise (Dumbbell)
3
-
5
Lat Pulldown (Single Arm)
3
-
6
Leg Extension
3
-
7
Lying Leg Curl
3
-
8
Leg Press (45 Degrees)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Bench Press (Barbell)
3
-
2B
Concentration Curl
3
-
3A
Incline Bench Press (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Tricep Extension (Barbell)
3
-
4B
Lateral Raise (Dumbbell)
3
-
5
Lat Pulldown (Single Arm)
3
-
6
Leg Extension
3
-
7
Lying Leg Curl
3
-
8
Leg Press (45 Degrees)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Squat (Barbell)
3
-
2B
Dumbbell Row
3
-
3A
Front Squat (Barbell)
3
-
3B
Pull-Up (Weighted)
3
-
4A
Romanian Deadlift (Barbell)
3
-
4B
Lateral Raise (Dumbbell)
3
-
5A
Incline Bench Press (Barbell)
3
-
5B
Wrist Curls
3
-
6A
Bench Press (Dumbbell)
3
-
6B
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Bench Press (Dumbbell)
3
-
2B
Incline Curl (Dumbbell)
3
-
3A
Squat (Barbell)
3
-
3B
Dumbbell Row
3
-
4A
Front Squat (Barbell)
3
-
4B
Pull-Up (Weighted)
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Lateral Raise (Dumbbell)
3
-
6A
Incline Bench Press (Barbell)
3
-
6B
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Bench Press (Dumbbell)
3
-
2B
Incline Curl (Dumbbell)
3
-
3A
Squat (Barbell)
3
-
3B
Dumbbell Row
3
-
4A
Front Squat (Barbell)
3
-
4B
Pull-Up (Weighted)
3
-
5A
Romanian Deadlift (Barbell)
3
-
5B
Lateral Raise (Dumbbell)
3
-
6A
Incline Bench Press (Barbell)
3
-
6B
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Pull-Up (Weighted)
3
-
2B
Standing Calf Raise
3
-
3A
Dumbbell Row
3
-
3B
French Press
3
-
4A
Bench Press (Dumbbell)
3
-
4B
Neck Curl
3
-
5A
Incline Bench Press (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Hip Thrust (Barbell)
3
-
7
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Pull-Up (Weighted)
3
-
2B
Standing Calf Raise
3
-
3A
Dumbbell Row
3
-
3B
French Press
3
-
4A
Bench Press (Dumbbell)
3
-
4B
Neck Curl
3
-
5A
Incline Bench Press (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Hip Thrust (Barbell)
3
-
7
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
-
2A
Pull-Up (Weighted)
3
-
2B
Standing Calf Raise
3
-
3A
Dumbbell Row
3
-
3B
French Press
3
-
4A
Bench Press (Dumbbell)
3
-
4B
Neck Curl
3
-
5A
Incline Bench Press (Dumbbell)
3
-
5B
Rear Delt Fly (Dumbbell)
3
-
6
Hip Thrust (Barbell)
3
-
7
Lying Leg Curl
3
-
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
-