Best 3-Day Workout for Hypertrophy

Overview

Weekly schedule

• Day 1— Full body A — squat bias

  • Squat or hinge
  • Horizontal press
  • Horizontal or vertical row
  • Single-leg or lunge
  • Core or arms finisher

• Day 2— Full body B — hinge bias

  • Deadlift or RDL
  • Bench or push-up
  • Row
  • Lunge
  • Core

• Day 3— Full body C — athletic

  • Front squat or goblet
  • OHP
  • Pull-up
  • Hip thrust
  • Carries

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Lifters who can train three days and want muscle growth without a complicated split.

FAQ

Full body or upper/lower on 3 days?

Full body is the default; Upper/Lower/Upper also works.

How long per session?

45–70 minutes.

Need cardio?

Walk most days; add more only if recovery allows.