Original starter · 4 weeks
3-Day Full Body Hypertrophy
Train every muscle three times a week and learn the core lifts while you build size.
4weeks
3days a week
12sessions
213working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 50 | 32 | −36% |
|---|
| Total reps | 440 | 278 | −37% |
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| Reps per set | 8.8 | 8.7 | −1% |
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| Average RPE | 7.3 | 5.8 | −20% |
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Week 1
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
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| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Dumbbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Cable Triceps Pushdown | 2 × 12-15 | RPE 8 | 01:00 |
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FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 7 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Lying Leg Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Face Pull | 2 × 12-15 | RPE 8 | 01:00 |
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| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
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Week 2
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell Bench Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
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Week 3
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Dumbbell Bench Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Face Pull | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
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Week 4
FULL BODY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Dumbbell Bench Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Cable Crunch | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
FULL BODY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Incline Dumbbell Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Leg Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
FULL BODY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Face Pull | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Standing Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
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