Hypertrophy

Full Body Hypertrophy

3-day full body routine ideal for beginners and intermediates. Each muscle is trained 2-3 times per week, maximizing protein synthesis.

Beginner 3 days/week 135 min/week 18 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

45 min · Media

exercises	Sets	Reps	Rest
Push-ups	4	12, 12, 10, 10	90s
Australian Pull-ups	4	12, 12, 10, 10	90s
Air Squat	4	15, 15, 15, 15	90s
Plank Hold	3	45s, 45s, 60s	60s
Diamond Push-ups	3	10, 10, 8	60s
Lunges	3	12, 12, 12	60s

45 min · Media

exercises	Sets	Reps	Rest
Pull-ups	4	8, 8, 6, 6	120s
Dips on Bars	4	10, 10, 8, 8	120s
Bulgarian Split Squat	3	10, 10, 10	90s
Leg Raises (Bar)	3	12, 12, 10	60s
Chin-ups	3	8, 8, 6	90s
Calf Raises	4	20, 20, 20, 20	45s

45 min · Media-Alta

exercises	Sets	Reps	Rest
Decline Push-ups	4	12, 10, 10, 8	90s
Australian Chin-up	4	12, 10, 10, 10	90s
Jump Squats	4	12, 12, 10, 10	120s
V-Ups	3	15, 15, 12	60s
Pike Push-ups	3	10, 10, 8	90s
Jumping Lunges	3	10, 10, 10	90s